















V 




Glass 
Book, 

Copyright N°_ 



COPYRIGHT DEPOSIT; 



























ENCYCLOPEDIA OF COOKERY 














% 


Dinner Table 










ENCYCLOPEDIA 

OF COOKERY 


1001 RECIPES, MENUS 
& RULES FOR MODERN, 
SCIENTIFIC and 
ECONOMIC COOKERY 


By Eugene Christian 
Mollie Griswold Christian 


THE CORRECTIVE EATING SOCIETY 

PUBLISHERS 

NEW YORK 








Copyright, 1990 

BY 

THE CORRECTIVE EATING SOCIETY 



JUN 181920 







©CU570417 


DEDICATION 

TO THE WOMEN OF 
AMERICA — ON 
WHOSE KNOWLEDGE 
OF NUTRITION 
LARGELY DEPENDS 
THE HEALTH AND 
GREATNESS OF OUR 
PEOPLE AND OUR 
COMING COUNTRY 



PREFACE 


O UR work in the field of natural and cura¬ 
tive feeding has convinced us that there 
is a universal demand for a practical family- 
book on the subjects of hygienic cookery and 
natural feeding. 

This hook is the most concrete form in which 
we can reply to the many thousands of inquiries 
concerning the ways and means of naturalizing 
and making more healthful the family bill-of- 
fare, that have come to us during the past few 
years from housewives and mothers from all 
over the land. 

When the housewife or mother seeks informa¬ 
tion designed to change, improve, and rational¬ 
ize the family table, she is apt to read into a 
maze of technical terms, phrases and tables with 
which she is totally unfamiliar, and which, with 
the duties of a home pressing upon her, she has 
no time to study and therefore does not learn or 
profit by. 


9 


Pbeface 


The objects of this book are twofold: First, 
to educate people in the art of selecting and 
preparing food that will give, at all seasons of 
the year, the highest degree of efficiency in 
health and energy; and, second, to secure the 
results with the greatest economy and the least 
amount of labor. 

The selection and preparation of our food 
is largely a matter of guesswork—a matter of 
catering almost entirely to the taste, and taste, 
under our present system of haphazard eating, 
is a very treacherous guide. 

In this work we have endeavored to give in¬ 
structions based upon experience in regard to 
the scientific and practical use of food, or in 
other words, eating for a purpose. 


10 


Encyclopedia of Cookery 


COMPOSITION OF THE BODY 

The human body is composed of at least fif¬ 
teen chemical substances or elements. The body 
of a healthy person weighing one hundred fifty 
pounds contains these elements in about the fol¬ 
lowing proportions: 


Oxygen. 

.... 97 lbs. 

12 oz. 


Carbon. 

.... 30 lbs. 

— oz. 


Hydrogen.. 

. 11 lbs. 

10 oz. 


Nitrogen. 

.... 2 lbs. 

14 oz. 


Calcium. 

.... 2 lbs. 

— oz. 


Phosphorus .... 

.... 1 lb. 

12 oz. 

190 gr. 

Sulphur. 

.... — lb. 

3 oz. 

270 gr. 

Sodium . 

. — lb. 

2 oz. 

196 gr. 

Chlorine. 

.... — lb. 

2 oz. 

250 gr. 

Fluorine . 

.... — lb. 

— oz. 

215 gr. 

Potassium. 

.... — lb. 

— oz. 

290 gr. 

Magnesium. 

_ — lb. 

— oz. 

340 gr. 

Iron. 

. — lb. 

— oz. 

180 gr. 

Silicon. 

. — lb. 

— oz. 

116 gr. 

Manganese. 

.... — lb. 

— oz. 

90 gr. 


It is not necessary for the reader to thor¬ 
oughly comprehend the chemistry of these ele¬ 
ments; it is only necessary to know that these 


11 




















Encyclopedia of Cookery 


elements are all contained in such, articles as 
milk, eggs, cheese, nuts, fruits, cereals and vege¬ 
tables. 

One potent reason why so many people are 
constantly sick is because they do not properly 
balance their diet. If a person eats an insuffi¬ 
cient quantity of fruits and fresh vegetables, he 
deprives his body of iron and calcium (lime), 
which is needed for the bones and teeth, and 
structural parts of the body, and he also de¬ 
prives his body of potassium (potash), which is 
requisite for firm muscles and good, strong tis¬ 
sue. Every other element of which the body is 
composed and which is found in our food has 
its specific function to perform. 

When we have learned to limit our meals to 
natural foods, our sense of taste becomes highly 
cultivated; it then, through the promptings of 
hunger, becomes a reliable guide as to quality 
and quantity. The reason why taste is not al¬ 
ways our true dietetic guide is, because we have 
forced upon it so many unnatural things. The 


12 




Encyclopedia of Cooker* 


first time a boy puts tobacco in bis mouth it 
makes him ill. The nausea that he feels is 
Nature's signal that tobacco is harmful. If he 
disregards this warning, and continues to take 
tobacco over the protest of taste, the time will 
come when an abnormal craving will arise; he 
is then said to have acquired the tobacco habit. 
The craving for coffee, tea, and intoxicants is 
acquired in the same way; it is natural instinct 
perverted and turned into a false guide. 

Foods like fruits, vegetables and grain, not 
only supply to the body the vital chemical ele¬ 
ments so continuously necessary to its various 
parts, but also have a decided tendency toward 
cleansing the blood of its impurities. 


13 




Encyclopedia of Cookery 


WHAT TRUE FOOD IS 


T RUE foods, in the final analysis, are 
the things that can be made a part of the 
body or converted into human energy. 

Foods serve two main purposes: first, the 
function of cell repair, in which worn-out cell 
structures are rebuilt; and, second, the func¬ 
tion of energy production, through which the 
body is maintained at a constant tempera¬ 
ture, and through which it is enabled to accom¬ 
plish work. 

Many people eat too much of one kind of 
food, and too little of another; in other words, 
they do not properly balance their diet. People 
as a rule eat too much meat, and not enough 
fresh fruits and vegetables. The body is thereby 
burdened with an excess of protein matter while 
it is denied valuable mineral salts. People, and 
particularly elderly people, eat too much bread. 


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Encyclopedia of Cookery 


Meat and bread acidify and debilitate the blood 
and dispose the individual to attacks of rheu¬ 
matism and gout. 

The following articles of food, in proportions 
varying with climate and age, contain every¬ 
thing the body needs. 

Milk Grains 

Eggs Vegetables 

Fats Fruits 

Fresh eggs are a vital food, because under 
proper hatching conditions, an egg results in a 
perfect example of Nature’s handiwork—the 
chick. Fresh milk, drawn from a healthy cow, 
containing as it does all of the ingredients neces¬ 
sary for the calf’s development is a vital food. 

Wheat, corn, oat, and rice products in their 
natural state are vital foods, when they come to 
us whole as Nature intended we should use them. 

While grains and fruits belong to the vegeta¬ 
ble kingdom, those to which we refer in the 


15 




Encyclopedia of Cookery 


above table are such things as carrots, parsnips, 
turnips, beets, cabbage, onions, potatoes, spin¬ 
ach, lettuce, celery, peas, beans, and squash. No 
one can have good health who does not eat a 
definite daily quantity of these foods. 

The best fruits are bananas, grapes, apples, 
pears, peaches, plums, persimmons, oranges, 
dates, figs, and raisins. 

The banana is one of the best foods Tmown 
to the scientist. It should never be eaten, how¬ 
ever, unless it is “dead ripe”. When the 
banana is ripe it may be eaten at meals. Other 
fruits will usually agree better with one if they 
are eaten between meals, because the acids they 
contain in varying degrees are apt to cause fer¬ 
mentation when mixed with other foods. 

Animal flesh is not man’s true food. Man is 
not by nature a flesh-eating (carnivorous) ani¬ 
mal. In search of proof to sustain this fact, 
the Honorable E. Eussell of London, toured the 
world a few years ago to learn how the dif¬ 
ferent peoples ate, and to observe how their re- 

16 




Encyclopedia of Cookery 


spective diets affected them. On his return 
home he wrote a book entitled, “The Diet of 
Nations”. In this book he states that peoples 
who abstain from flesh are healthier, stronger, 
and possessed of more endurance than flesh 
eaters. 

Considering meats together, as a class, only 
about one-third of their total weight represents 
any food value. The composition of meats is as 
follows: 

Protein about. 22% 

Fat “ 12% 

Water “ 66% 

Plenty of purer protein can be obtained from 
milk, eggs, cheese, dried peas or beans, and 
wheat—all of which are true foods, while but¬ 
ter, cream, olive oil, nut oils, and refined cotton¬ 
seed oil are all more wholesome sources of fat 
than meats. 

Meat is prolific in poisonous, waste materials 
termed ‘ 1 extractives’ \ The water in meat holds 
these extractives—urea, uric acid, and creatinin 

3.7 







Encyclopedia of Cookery 


—in solution. Urea, which is the most abun¬ 
dantly formed waste product in the body, results 
from the wear and tear of activity of all body 
cells. All work, exercise, or play generates urea. 
Just as ashes result from the burning of fuel, 
urea results from burning the body tissues. 

Uric acid is the “ash” product which results 
from the activity of the nuclei (cell centers) of 
the cells. Red or blood meats contain a 
greater percentage of’uric acid than the light or 
white meats. For this reason fish and fowl are 
less injurious meats than beef, mutton, or pork. 

The protein and fat of meat, when freed from 
extractives, become entirely tasteless. If we rel¬ 
ish meat, we really relish nothing but these 
wastes. Such a taste is perverted and entirely 
unnatural. Just as the taste for pickles, green 
olives, and beer can be developed, so can the 
taste for meat be acquired. 

Those who persist in eating meat may to some 
extent offset its detrimental effects by the free 
use of seasonable vegetables and fruits. Rut, 

IS 




Encyclopedia of Cookeey 


why persist in an abnormal taste for animal 
flesh when scientific evidence points with cer¬ 
tainty to the fact that a diet restricted to the 
true foods is wholesome and entirely adequate 
for the needs of the body? 


19 




Encyclopedia of Cookery 


THE NATURAL DIET 

Blind adherence to custom is one of the frail¬ 
ties of human nature. Human beings are as a 
rule so conservative that they seldom, if ever, 
stray from the path of precedence unless com¬ 
pelled to do so by some extremely disconcerting 
experience. Many individuals are influenced to 
do their own thinking only when they awake to 
the realization that happiness, liberty, or life is 
at stake. 

Men are accustomed to call themselves demo¬ 
crats or republicans because their fathers be¬ 
fore them called themselves democrats or repub¬ 
licans. Women serve the conventional meat- 
bread-potato-pie-coffee diet to their families be¬ 
cause their mothers and grandmothers did so. 
Because this type of dietary has been so long 
in vogue, people at large consider that it must 
be the ideal mode of feeding. Millions of good 
people have never suspected that there exists a 
system of NATURAL DIET, which is infinitely 

20 




Encyclopedia of Cookery 


better suited to the needs and health of human¬ 
ity than is the present system. 

It is only when some member of a family lies 
at “death’s door” as the direct result of indis¬ 
creet eating that any thought is given to the 
great question that so intimately concerns life 
and health. 

In the first place, a very limited amount of 
time devoted to the study of the chemistry of 
food would reveal to any intelligent person the 
fact that meat is wholly unnecessary; that it 
contains nothing of nutritive value that cannot 
be obtained from other foods; that it is a poison¬ 
ous and hazardous food; and that it is directly 
responsible for many physical ills. 

The housewife and mother may be surprised 
to learn that every chemical element of which 
the body is composed can be secured in its best 
form from the vegetable world. It is possible 
to live and to enjoy perfect health without tak¬ 
ing the life of any creature. Yet, rather than 
oppose the tyranny of a merciless appetite it is 


21 




Encyclopedia of Cookery 


sometimes advisable to partake of a little fish, 
or the white meat of fowl. Milk, eggs, and 
cheese, which are admirable products of animal 
origin, are usually included in the natural diet. 

Exhibition of temper when meals are late, 
hurried eating, and overeating are all expres¬ 
sions of an abnormal appetite similar to, and of¬ 
ten as serious as the intense craving for coffee, 
tobacco, or cocaine. These habits can usually 
be controlled and removed by gradually nor¬ 
malizing and naturalizing the diet. 

In adopting the natural diet the discontin¬ 
uance of the old diet should be somewhat grad¬ 
ual. If the family has been eating meat three 
times a day, its reduction should first be made to 
two meals per day, then to one. Eventually 
meat should be eaten only three times a week; 
then twice a week, once a week, and finally 
omitted altogether. Other foods known to be 
rich in protein should be served in place of meat 
at the meals where formerly meat was predomi¬ 
nant. It should be remembered that the only 
nutritive substances in meat are fat and protein. 


22 




Encyclopedia op Cookery 


These substances can be replaced by more 
wholesome substitutes of the same value, to be 
found in a wide variety of natural, delicious 
foods. 

Staple and available natural fat-foods are: 
butter, cream, olive oil, and nuts. 

Staple and available natural protein-foods 
are: milk, cheese, eggs, legumes (peas, beans, 
and lentils) and fish and fowl. 

Meat, besides being an unnecessary article of 
food, is the most expensive form in which fat 
and protein can be purchased. 

To eat any kind of meat one must partake of 
the urea and uric acid it contains, both of 
which are products of cell decomposition pres¬ 
ent in the blood and tissues of all animals. In 
eating meat we add more detrimental waste 
to the inherent waste of our own bodies, and 
thereby place additional labor upon our organs 
of elimination. 

The abolition of meat from the diet assists ma¬ 
terially in overcoming the craving for condi- 

23 




Encyclopedia op Cookery 


ments, tea, coffee, tobacco, and liquor. The in¬ 
clusion of an abundance of natural foods in the 
diet usually banishes the laxative drug habit. 

It has been said by those who have adopted 
the natural diet, that they were not compelled 
to quit their bad habits, but that their bad habits 
were apparently compelled to quit them. 

The advantages of the natural diet may be 
summed up as follows: 

It eliminates meat. 

It saves money. 

It lessens the desire for spices, tea, coffee, to¬ 
bacco, and liquors, the main factors which un¬ 
derlie digestive troubles. 

It checks the habit of overeating, another 
great cause of digestive trouble. 

It removes the causes of constipation. 

It builds health. 


24 




Encyclopedia of Cookery 


FOOD REQUIREMENTS UNDER THE 
VARYING CONDITIONS OF REST 
AND ACTIVITY 

There can be no exact standard of food re¬ 
quirements for the reason that the body exists 
under conditions which vary too widely to admit 
of accurate calculaton, but observations have 
been made that give us a fairly accurate idea of 
both the quantity and the quality of food re¬ 
quired by people pursuing the ordinary habits 
of living. 

It has been found that a man of average 
weight performing ordinary work requires 
about forty calories per each kilogram (ap¬ 
proximately 2 lbs.) of body weight or about 
3,000 calories per day. These requirements vary 
25 




Encyclopedia of Cookery 


widely according to his activity, as will be seen 
from the following table: 

Man at rest...2,400 calories 

Light mental work.2,500 “ 

Vigorous mental work.2,750 “ 

Very light muscular work.2,900 “ 

Moderate muscular work.3,000 “ 

Vigorous muscular work.3,500 “ 

Hard muscular work.3,500 to 4,000 “ 

Canadian wood chopper.4,000 to 5,000 “ 

These estimated requirements again will vary 
widely with age and climatic conditions. The 
best, therefore, that the scientist can do is to lay 
down the fundamental laws governing the 
selecting, combining and balancing of food at 
meals. When these rules are observed, our in¬ 
stincts or natural senses will guide us aright, 
provided we do not impose upon them. Hunger, 
for example, is a natural instinct. It is Nature’s 
call for food to restore energy and provide for 
growth, but if we impose upon hunger by over¬ 
eating, if we force the taste to accept things 


26 












Encyclopedia of Cookery 


against which it naturally rebels, after a time 
the instinct of hunger is changed into appetite 
and appetite is a tyrant that demands the con¬ 
tinuance of a habit, though it may destroy the 
body. The desire for coffee, tobacco, liquor and 
morphine are examples of appetite. 

While it is agreed by the leading investigators 
that a man performing ordinary labor requires 
about 3,000 calories per day, there is a wide 
divergence of opinion in regard to the relative 
amount of carbohydrates, fats and protein 
necessary to supply these needs. This diverg¬ 
ence of opinion is the logical result of making 
dietary calculations under the varying condi¬ 
tions of age, climate and activities. 

Protein is the most important factor in the 
diet of man and from numerous observations, it 
is agreed that the man of average weight per¬ 
forming an average amount of labor, requires 
about 100 grams of protein per diem. However 
a high standard of health and strength has been 
maintained on a diet containing as little as 50 


27 




Encyclopedia of Cookery 


grams of protein per day, and on the other 
hand, physical vitality has been maintained 
while consuming as much as 200 grams per day. 
These experiments have not as yet been run 
through a period of time long enough to prove 
that either of these experiments would sustain 
life and health indefinitely. 

As protein is the most important factor in 
our food, its source of supply is a vital question. 
The majority of people in America secure most 
of their protein from animal flesh and since it is 
here that man’s achievement has reached its 
highest mark, it is claimed by many so-called 
authorities that animal flesh is the best source 
from which to draw our protein supply. 

Man’s achievements in this country cannot be 
attributed to his flesh-eating habits, for verily 
flesh is not a true food, it is the result of food. 
In eating flesh, man is securing true food at 
second-hand after it has passed through the 
body of an animal that neither knows nor ob¬ 
serves laws of cleanliness or hygiene. 

The food requirements of the body vary 
23 




Encyclopedia op Cookery 


widely with the age. A growing child that is 
active and healthy needs from 80 to 100 calories 
for each kilogram of its weight; the adult from 
20 to 40 years of age needs about 40 calories 
per kilogram of weight, while the aged person, 
radiating a smaller degree of heat, could subsist 
healthfully upon 20 to 25 calories per each kilo¬ 
gram of weight. 

Extreme care should be exercised in feeding 
children from 1 to 6 years of age, in regard not 
only to the quality of the food but the quantity 
as well. Every penny-weight of food taken in 
excess of the amount needed must be cast out of 
the body as foreign matter. If this excess re¬ 
mains in the intestinal tract, it becomes a bur¬ 
den and a source of constant danger from de¬ 
composition and if it is absorbed into the blood, 
it is stored away as excess fat or it circulates in 
the form of toxins, causing a condition com¬ 
monly called auto-intoxication. Both of these 
methods of disposal are a menace to the health 
and growth of the child. 

The principal changes by which food is con- 


29 




Encyclopedia oe Cookeky 


verted into a form in which it can enter the 
blood vessels and lymphatics are the conversion 
of starches into sugars, the conversion of pro¬ 
teins into peptones and the changing of fats 
into emulsion. All of these changes are gov¬ 
erned by the digestive solvents which are the 
saliva, the gastric juices, the pancreatic juice 
and the bile, a secretion of the liver. 

The chemical action of these digestive sol¬ 
vents upon our food is controlled by two things 
—First, the combinations composing the meal, 
and second, the quantity of food consumed. 
From the various menus and recipes given in 
this work, the reader can form a fair idea of 
both selecting and combining his food, but there 
is no practical way in which the quantity can be 
accurately given. In considering quantity, it is 
well to remember that most people eat too often, 
too many things and too much. 


30 




Encyclopedia of Cookery 


HOW OUR FOOD KEEPS US WARM AND 
HOW THE BODY IS COOLED 


The atmospheric temperature in which most 
of the world’s population lives, varies during 
the year, an average of 100 degrees F., while all 
human life exists within a range of about 8 de¬ 
grees F. In fact, we become alarmed if the clin¬ 
ical thermometer shows a variation of two de¬ 
grees in the temperature of the body. 

The process of creating heat and holding it 
within these narrow limitations is called oxida¬ 
tion. 

HOW OUR FOOD SUPPLIES HEAT 

We take fuel into our bodies in the form of 
food. We take oxygen into our bodies through 
the lungs, by the process of breathing. Both 
the fuel and the oxygen are absorbed by the 
blood, which carries them through the muscles 


31 




Encyclopedia of Cookery 


and other tissues where the chemical union takes 
place, creating heat. 

The difference between burning or oxidation 
of food within the body and burning or combus¬ 
tion of fuel in the grate is only one of degree; 
in the body the fire is slower, the temperature 
is lower, and there is no light or flame. 

HOW OUR FOOD GIVES US POWER 

The steam engine is a machine which converts 
the energy of fuel into motion. The compres¬ 
sion engine of the automobile is another appa¬ 
ratus for producing energy by burning the oxy¬ 
gen in the air with gasoline and making it turn 
a wheel. 

The gasoline engine sucks in, through the car¬ 
buretor, about eight parts of air to one part of 
gasoline vapor. This is ignited, or fired, by an 
electric spark, while it is under compression in 
the top of the cylinder. In this way the gaso¬ 
line, combined with the oxygen of the air is 


32 




Encyclopedia of Cookery 


burned and converted into power. The same 
process of burning fuel in the form of food, by 
union with the oxygen we breathe, is carried on 
within the body. This makes power or strength 
with which we can make our muscles contract 
and relax, thus producing motion. 

The same fuel foods that give us strength 
also keep us warm. 

HOW THE BODY IS COOLED 

Those of you who are familiar with the auto¬ 
mobile engine know that around each cylinder 
there is a water circulation to keep it from be¬ 
coming too hot. Nature has provided us with a 
similar means of regulating the temperature of 
the body. In the summertime, or when taking 
violent exercise, the sweat glands pour forth 
tiny streams of water upon the surface of the 
skin, and the drying of this water cools us jusl 
as a moist cloth cools a fevered forehead, or as 
the water jacket around the cylinder of the auto¬ 
mobile cylinder keeps it cool. 


33 




Encyclopedia of Cookeby 


In the summertime, when we perspire, Nature 
makes us thirsty so we will drink enough water 
to fill the sweat glands and keep the surface of 
the body moist and cool. The mere drinking of 
water does not cool us. It is the evaporation, 
or perspiration from the sweat glands that pro¬ 
duces this cooling effect. These little glands 
pour the water to the surface of the body when 
the blood becomes too warm, thus maintaining 
the body’s constant, uniform temperature. 


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Encyclopedia op Cookery 


PURE FOOD 

The use of canned foods, due to the fact that 
it saves both time and labor, has become uni¬ 
versal. The process of canning fruit originated 
in the family kitchens of the nation. From there 
it has been removed to America’s most spacious 
factories, where it has undergone continuous 
improvement. At the present time hardly an 
item of food which has ever graced the family 
table escapes the attention of the various can¬ 
ning and preserving industries. 

Hotels, restaurants and boarding-houses 
serve the common canned varieties almost ex¬ 
clusively, in preference to the fresh and season¬ 
able fruits and vegetables. They are thereby 
enabled to economize, to avoid the trouble inci¬ 
dent to food cleaning and preparation, and to 
shorten decidedly the time required for cooking 
and serving fruits and vegetables. 


35 




Encyclopedia of Cookery 


There are many great canning and preserv¬ 
ing establishments whose integrity is above re¬ 
proach, and whose products are as pure as mod¬ 
ern science can make them. In view of this 
fact some more satisfactory way should be de¬ 
vised to teach the public the art of keen dis¬ 
crimination between absolutely honest foods and 
the inferior foods of unscrupulous manufac¬ 
turers, who rely upon harmful chemical dye¬ 
stuffs and preservatives to make their wares 
alluring to the consumer. 

While food adulteration evils, brought to the 
attention of our national government officials, 
gave rise to the Federal pure food laws, the re¬ 
sults still remain somewhat clouded. At pres¬ 
ent the printed information placed upon food 
packages is not sufficiently specific to make clear 
to the purchaser the sharp distinction between 
packages containing pure foods and those con¬ 
taining inferior products. 

Every housewife knows, or should know, that 
the preparation and canning of fruits destroy 


36 




Encyclopedia of Cookeby 


their bright life color, leaving even the most bril¬ 
liant rather dull in appearance. She should know 
that the bright red or other strikingly realistic 
color of any canned fruit is artificial; made so 
by dyes which are perhaps injurious to life. 

The risk is even greater in canned meats. 
Meats at best are but poor makeshifts for hu¬ 
man food, but when they are chemically colored 
and embalmed, the eating of such products is 
nothing short of a crime against one’s body. 

If the great canning and packing companies 
would devote the same amount of thought to 
the question of wholesome food that they do to 
the question of food yielding enormous divi¬ 
dends, their plants would stand as monuments 
to the cause of humanity. 

If the average woman, who has the family 
table to direct, would spend half as much time 
in the study of pure foods and how to combine 
them, as she does in consulting the fashion 
plates, she could provide for her table, at a min¬ 
imum cost, the most delicious edibles in the land. 


37 




Encyclopedia of Cookery 


There is no community too remote to secure 
vegetables such as potatoes, cabbage, turnips, 
beets, carrots and parsnips, as well as a supply 
of dried seeds, the most valuable of which are 
beans, peas and whole grains. To this list may 
be added, at different seasons of the year, fresh 
fruits, vegetables, and nuts. Dairy products 
also are generally available. 

Unseasonable fruits can be obtained in the 
dried or evaporated form. These fruits can be 
prepared without cooking, by merely soaking 
them in pure water to restore the moisture re¬ 
moved when they were dried. Under this proc¬ 
ess the inferior parts can be detected and dis¬ 
carded. 

Every nutritive requirement of the human 
body can be met by the above catalogue of foods. 
If there remain a craving for anything else, it is 
but the urge of false desire, and should be ac¬ 
corded the same calm indifference that any truly 
sensible person pays to the craving for stimu¬ 
lants and narcotics. 


38 




Encyclopedia op Cookery 


THE SIMPLE DIET 

The most conspicuous errors in modern diet 
are the use of complicated dishes and the serv¬ 
ing of too many things at the same meal. 

Most articles of natural food contain from 
two to six different chemical elements. A well- 
balanced meal therefore may be selected from 
three or four articles. 

For many centuries the sphere of woman has 
been limited to the kitchen. She has had no way 
of manifesting her ability except to excel in the 
preparation of food. This has led her into com¬ 
plications and has fixed the standard of a good 
meal by the number of articles composing it. 
The modern chef is merely the lineal descendant 
of our grandmothers. He has inherited the dis¬ 
position to fix up and mix up food into endless 
combinations, utterly regardless of the chemical 
effect one article may have upon another. 


39 




Encyclopedia of Cookery 


A careful study of tlie laws governing food 
chemistry has led modern scientists and all 
others who have made a careful study of the 
food question back toward a simple diet, for the 
purpose of correcting the evils above referred 
to. Experience has shown that a meal composed 
of a few simple, natural and nutritious articles 
costs less money, much less labor to prepare, 
and appeals to and satisfies the highest sense 
of taste and enjoyment. 

When the habit of subsisting upon a few nat¬ 
ural articles of food has been acquired, it sharp¬ 
ens natural hunger and we soon become able 
to select our food by instinct as it were, hunger 
calling only for the articles the body needs. This 
is the ideal condition to be attained in the art 
of correct eating, and this is impossible so long 
as we make every meal a feast and the ‘‘groan¬ 
ing table” the primary object of life. 


40 




Encyclopedia of Cookery 


FATS IN THE DIET 

Fat is one of the most important factors in 
the diet. Its true purpose is for fuel—that is, 
to be burned with the oxygen we breathe to sup¬ 
ply body heat. When however, the intake is 
greater than the need, Nature disposes of the 
excess either by storing it away in the tissues 
in the form of body fat or as a waste product 
to be cast out of the body through some of the 
excretory channels. 

If the digestive and assimilative functions are 
strong, it will be stored away in the tissues as a 
reserve for future use. If the digestive and as¬ 
similative organs are weak, it will be treated 
as foreign matter, and thrown from the body 
as waste. 

The storing-up process renders the body un¬ 
comfortable, unsightly, and is often a source of 
great danger to the health. The storing-up is 
disease. 


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Encyclopedia of Cookery 


An excess of fat in the diet burdens the liver, 
causes headaches, makes pimples, blackheads 
and a rough, sallow complexion. 

Inasmuch as the chief purpose of fat is to 
make heat, the fat factor of the diet should be 
.reduced as the atmospheric temperature rises 
and increased as it falls. When the thermome¬ 
ter registers between 50 and 70, two ounces of 
pure fat, such as butter, olive, cotton or nut oil 
are sufficient to keep normal for twenty-four 
hours the body temperature of a person of aver¬ 
age size. 

If one provided a small scale to weigh the 
amount of fat he consumed for a few meals un¬ 
til he became familiar with quantity, he would 
be surprised to find that he often consumed from 
three to four times the necessary quantity. At 
the ordinary hotel or restaurant table, before 
the meal is served one often consumes as much 
butter and bread (fat and carbohydrates) as he 
should eat for the entire meal. Aside from this, 
the amount of fats used in cooking and the fatty 


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portions of meat, fish and fowl, and fat in the 
form of cream, milk, and cheese, nuts, nnt but¬ 
ter, etc., often run the fat factor up to three, 
four or five times the amount needed. 

The habit of cooking everything in or with 
fat had its origin around the camp-fire of primi¬ 
tive man, when the diet consisted chiefly of meat, 
bread and a few nuts or herbs. The meat was 
first cooked, and everything else was cooked in 
the (fat) residue. 

Modern science has shown us the quantity of 
fat we should take under certain conditions, but 
if we persist in pursuing our primitive habits 
and consuming four times the necessary quan¬ 
tity, then we should not complain when Nature 
calls for a settlement of the unbalanced account. 


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EATING SWEETS 

In order to keep its temperature constant and 
at a proper height, the body requires a certain 
daily supply of sugar. Ordinary table sugar, 
however, is so concentrated that only a small 
quantity of it is necessary for the body’s needs. 
No one, unless he takes a great deal of exercise 
and drinks an abundance of water, should eat 
more than a dessertspoonful of sugar three 
times a day. Too much sugar irritates the 
stomach and causes both fermentation and in¬ 
digestion ; it also frequently induces nausea and 
vomiting. 

Too many sweetmeats clog the liver and in¬ 
cline one to headaches and bilious attacks. Noth¬ 
ing causes a bad complexion so quickly as a 
torpid liver. One of the functions of the liver 
is to store up the sugar of the blood directly 
following a meal, and, later, to give the sugar 
back to the blood as it is needed by the body. 
If we keep the blood stream filled with sugar 


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after the liver has stored its maximum quan¬ 
tity, sooner or later we will have some form of 
liver trouble. 

School children are very apt to buy cheap 
candy, which in many instances, because of the 
coal-tar dyes it contains, is positively danger¬ 
ous to health. Too much pure candy even is a 
tax on their systems. If a mother thinks it best 
for her children to have candy, let her make it 
for them at home and even then, give them a 
limited supply, and this only at meal time. 

Following is a list of desserts that can be 
recommended; also, a list that should be for¬ 
bidden: 

Good Desserts 

Egg custard Rice pudding Angel-food cake 

Brown Betty Egg float Macaroons 

Junket Apple tapioca Chocolate 

Home-made ice cream 
Bad Desserts 

Cheap ice cream Rich cake Plum pudding 
Rich puddings Rich sauces Crullers 
Pies and pastries 


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(Nearly all of our natural foods contain sugar. 
Those which contain it in abundance and in an 
easily assimilable form are raisins, dates, figs, 
and honey. If one expects to be exposed to the 
cold weather for any length of time, it would 
be advisable for him to include in his diet a lib¬ 
eral amount of these natural sugar foods. 

(After sweet things have been eaten, an abun¬ 
dance of water should be drunk. For instance, if 
a service of ice cream is eaten between meals, 
two or three glasses of water should be taken 
within the next hour. When anything sweet is 
eaten at the close of a meal, at least two glasses 
of cool, pure water should be immediately taken. 
Water prevents the sugar from irritating the 
stomach; by diluting the sugar, it prevents the 
super-secretion of hydrochloric acid, which is 
the primary cause of both stomach and intesti¬ 
nal fermentation and their long train of sympa¬ 
thetic ills. 


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PROTEIN, CARBOHYDRATES, AND 
CALORIES EXPLAINED 

A piece of bread, to the ordinary individual, 
is simply a piece of bread; a steak is just a piece 
of cooked meat; a cup of coffee is nothing but 
a decoction of ground coffee beans, sweetened 
with sugar and mellowed with milk; and rice 
pudding is nothing more than rice pudding. 
When his attention is directed to the subject, he 
will of course admit that collectively he recog¬ 
nizes these articles as food; beyond this point 
he has no definite knowledge. 

The average man knows that in order to live 
he must have food, and that in order to get food 
he must earn money. He also knows only too 
well that the money he now spends does not buy 
as much food as it once did, and consequently 
he feels that he must be more careful in his ex¬ 
penditures; that he must buy those foods which 


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for a definite sum will give in return the great¬ 
est amount of nourishment to his body. This 
introduces the question of how is he to learn 
food values unless he consults books? What 
hope is there for him if the books he buys and 
attempts to read express their thoughts in lan¬ 
guage too technical for him to comprehend? 

The average book on food and diet is wholly 
incomprehensible to the lay reader; not because 
it is written in language too scientific, but be¬ 
cause its scientific terms are not explained; the 
scholarly professors who write these books seem 
to take for granted that their readers are as 
learned as they. For this reason the common 
people do not read these books, and therefore 
are making but little progress in the art of im¬ 
proving their standards of living. 

It is the purpose of this book, and particularly 
this chapter, to make the subjects under con¬ 
sideration plain and comprehensible. 

Nearly every one has heard or read something 
of protein, fats, carbohydrates, mineral matter, 


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and calories. The newspapers of New York 
City were recently full of reports about the New 
York Police Diet Squad, whose diet was meas¬ 
ured for a given length of time by the “calorie 
standard”. This experiment proved that an 
able-bodied, healthy man can subsist bountifully 
on a diet costing about twenty-five cents a day, 
provided it is properly balanced as to carbohy¬ 
drates, fats and proteins, and contains the req¬ 
uisite number of calories. 

PROTEIN 

r A housewife, in making bread, knows that as 
soon as she has added water to a handful of 
flour it becomes sticky. If she continues to 
knead or “work” a handful of sticky flour un¬ 
der water, in time she can separate from it a 
gummy substance which in looks and consistency 
resembles chewing gum; this substance is called 
gluten. From this the bakers make gluten bread* 
Flour is composed of two substances—gluten, 
which is the protein portion, and starch. When 
the flour is thoroughly washed and “worked” 


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under water, the starch is separated from the 
gluten, or protein. 

The albumen, or white part of an egg, is also 
a protein. 

Protein, when separated from its associate 
articles of food, is a gum-like or jelly-like sub¬ 
stance. Heat applied to protein will usually 
harden or coagulate it. Chemists, by means of 
certain chemical tests, can distinguish protein 
from other food substances. Each class of pro¬ 
tein food contains its own particular type of pro¬ 
tein. As was previously stated, wheat contains 
gluten; eggs contain albumen; beans contain 
legumin; milk contains casein; corn contains 
zein, et cetera . 

Protein is a word derived from the Greek 
word 6 1 protos , 9 9 which means ‘ * first . 9 9 Protein, 
as its primitive definition implies, is a substance 
which, no matter where it is found, is of first 
importance. The greater part of every cell in 
the body is protein. Protein is the substance 
which is most intimately concerned with the 
functioning or working of every body cell. The 


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Encyclopedia of Cookery 


first human cell that initiates life—the germ-cell 
—is fundamentally pure protein; the protein of 
the first or egg-cell is called protoplasm—mean¬ 
ing first-formed matter. 

Protein is an organic or living blend of at 
least five chemical elements; these are: oxygen, 
hydrogen and nitrogen, which in their crude 
chemical state are gaseous substances, and car¬ 
bon and sulphur, which in their crude chemical 
state are solid substances. Nitrogen is the 
inert gas which makes up four-fifths of the air. 
Oxygen and hydrogen are familiar to us in their 
connection with the illumination of stereopticon 
machines; they are the two gases contained in 
tanks which accompany the streopticon. Carbon 
is familiar to us as charcoal or lampblack; sul¬ 
phur is familiar to us as common sulphur, in 
stick or powder form. 

Oxygen, hydrogen, nitrogen, carbon, and sul¬ 
phur in these forms are not available for use in 
the human body, but in organic compounds as 
they exist in our food, especially in vegetable 
matter, they are available as nutritive body- 


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Encyclopedia of Cookery 


building material; they compose 93 1/3% of the 
human body. The importance of these sub¬ 
stances can be realized when it is remembered 
that human energy, vitality, and health depend 
very largely upon the way they are propor¬ 
tioned in our food. If they are correctly bal¬ 
anced and proportioned, the body is healthy or 
at ease. If they are unbalanced or incorrectly 
proportioned, the body is unhealthy or diseased. 

Nitrogen, in its ordinary condition, is an in¬ 
active gas; it is the gas which has lately been 
incorporated in the electric bulbs of the new, in¬ 
candescent, nitrogen lamps. In chemical com¬ 
bination, nitrogen is the most powerful sub¬ 
stance contained in explosives, e. g., nitro-gly- 
cerine, which is a compound of nitric acid and 
glycerine. 

Bean and pea plants, and clover, have at¬ 
tached to their roots what are called nitrogen¬ 
fixing bacteria. These bacteria, by some magi¬ 
cal, unobservable means, draw nitrogen from 
the air and combine it with oxygen in the pro¬ 
portion of one part of nitrogen to three parts 


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Encyclopedia of Cookery 


of oxygen, and by this process these elements 
are deposited in small swellings on the roots of 
clover, peas and beans. Farmers, at certain 
times of the year, plow a crop of clover, etc., 
nnder the ground for the purpose of increasing 
the “nitrogen content” of the soil. The soil thus 
enriched is suitable for the growth of other 
food-plants like grain, which also require nitro¬ 
gen, but which cannot themselves take it from 
the air. Manure is used for fertilizer because it 
contains ammonia, another chemical substance 
which is rich in nitrogen. 

Nitrogen is the chemical element which con¬ 
tributes to protein its real food value. In order 
to obtain nitrogen for our bodies we are com¬ 
pelled to eat foods which are known to be rich 
in protein. The best protein foods are: 


Grain-Gluten 


Nuts 

Eggs 


Cheese 

Milk 


Legumes 


and 

(beans, peas and lentils) 
Fish and fowl 


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Encyclopedia of Cookeey 


Protein may well be called the “ puzzle of 
life”; it is the enigma of the physiological 
chemist. Until the mystery of protein in all its 
intricacy and entirety has at last been unrav¬ 
eled, life itself can not be said to have been 
fathomed. 

Protein is the vital structural material of the 
body. It is needed by the body in daily amounts 
varying between sixty and one hundred twenty 
grams (two to four ounces). The cells of the 
body, which are undergoing a continuous wear¬ 
ing-out process, require a steady supply of pro¬ 
tein for their replenishment. 

The body, in many ways, is comparable with 
an automobile. The lung of the automobile en¬ 
gine is its carburetor; through this ingenious 
device it takes in and uses about 66 units of 
oxygen to burn one unit of gasoline. As in the 
human body, it is due to the combining power 
of oxygen that the automobile engine generates 
its great power. 

An automobile, through steady use, gradually 
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Encyclopedia of Cookery 


deteriorates; its parts wear out and must be 
constantly replaced, but the body is self-regu¬ 
lating and self-repairing; all that Nature re¬ 
quires is that the body be regularly supplied 
with food, building material which it can ap¬ 
propriate for its repair substances. 

Pregnant women, athletes who are building 
muscular tissue, and those who are convalescent 
from wasting diseases require greater quanti¬ 
ties of protein foods than do people in ordinary 
health. 

Modern scientists estimate that twelve per 
cent, of protein in the ordinary diet is sufficient 
for one who performs average labor. The diet 
of the average American contains too much 
protein. A better state of health would abound 
if the protein factor were reduced fifty per cent. 

FATS 

The body uses fats chiefly as fuel. 

Many of us remember the tallow candles 
which our grandmothers used to make. The 


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Encyclopedia of Cookery 


fact tliat tallow or mutton fat can be made into 
candles which will burn is proof that fat is burn¬ 
able or combustible. Just as fat can be made 
to burn on the outside of the body, it is made 
to bum in a very quiet and subdued manner on 
the inside of the body. A large portion of the 
heat which maintains the body temperature in 
the vicinity of 98 degrees (98.6 degrees Fahren¬ 
heit, to be exact) is obtained from the burning 
of fat. Just as an automobile engine requires 
energy in the form of intense pressure on its 
pistons caused by the burning of gasoline to 
enable it to propel its wheels, just so the body 
requires energy in the form of heat to carry on 
its marvelous activities. 

Fats are composed of the elements oxygen, 
hydrogen, and carbon, all of which we have de¬ 
scribed under protein. Just as nitrogen was the 
conspicuously important element in protein, so 
carbon is the most important element of fats. 
Charcoal, the carbon of wood, gives a quick and 
intense heat when burned; likewise the carbon 
of fats in the body, when combined with the 


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Encyclopedia of Cookery 


oxygen of the air, taken in through our lungs, 
burns and gives off abundant heat. 

The body also makes fat out of carbohydrates 
or any food containing oxygen, hydrogen and 
carbon. 

CARBOHYDRATES 

“Carbohydrates’’ is a compound word ob¬ 
tained by connecting the word “carbo(n) ”, 
without its “n”, with “hydrate”, and adding 
“s”. “Hydrate” is a word derived from an¬ 
other Greek word, “hydro”, which means 
water”. “Hydro” is a prefix, or word-that- 
goes-before, and also signifies “water”. Thus, 
for illustration, a “hydroplane” is an aeroplane 
which can float on water. Hydrogen (“hydro” 
=“ water,” and “gen”=“ former”), which 
means “water-former”, is another element 
which we mentioned under protein. The gas 
hydrogen, when it combines with oxygen in the 
proportion two parts of hydrogen to one part of 
oxygen, forms water, the ordinary water which 
we drink, the chemical symbol of which is H 2 0. 


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Encyclopedia of Cookeby 


A hydrate is a substance which contains 
water. 

Carbohydrates are food substances which con¬ 
tain carbon, and hydrogen and oxygen in the 
proportion in which these two gases are found 
in water; carbohydrates therefore really mean 
“carbon, water-containing substances”. 

Foods that are rich in starch or sugar are 
called carbohydrate foods. Ordinary corn¬ 
starch is a carbohydrate; table sugar and honey 
are pure carbohydrates. Starch exists in pota¬ 
toes and grains and grain products, such as 
macaroni, breakfast cereals and bread, in small 
particles called granules. 

Sugar exists in a great many foods, but is de¬ 
rived principally from the watery juices of beets 
and sugar-cane. Molasses is an example of a 
concentrated sugar-cane solution; maple-syrup 
is the concentrated maple-tree sap. When all 
the water is evaporated or dried off by heat, 
from sugar solution, the sugar then separates 
as crystals, of which granulated sugar is an 
example. 


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Encyclopedia of Cookery 


All carbohydrate foods, whether they are rich 
in starch or sugar, eventually reach the blood 
as blood-sugar, which is known popularly as 
grape-sugar and scientifically as dextrose or 
glucose. Starch and ordinary sugars are 
changed by the digestive process into blood- 
sugar, which is absorbed directly from the in¬ 
testinal tract into the circulation. 

Blood-sugar is the most available fuel ma¬ 
terial that the body can use. While fats burn 
with an intense heat, they are not so easily 
utilized by the body as is blood-sugar. Blood- 
sugar is the ideal body fuel and energy pro¬ 
ducer. It is burned principally by the muscle- 
cells of the body, and like fats, it contributes 
towards the maintenance of body temperature, 
work and activity. 

Carbohydrates are composed of the same 
three chemical elements which are present in 
fats (oxygen, hydrogen and carbon), only the 
proportions are different. What has been said 
about these chemical elements under fats applies 
almost with equal meaning to carbohydrates. 


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Encyclopedia of Cookery 


Carbohydrates burned outside of the body 
furnish as much heat as they do when burned 
inside of the body; a piece of dry bread burned 
outside of the body would give off exactly the 
same amount of heat as it would if it had been 
eaten, digested, and burned inside of the body. 


AMOUNT OF CARBOHYDRATES THE BODY NEEDS DAILY 

The average body, weighing 150 pounds, re¬ 
quires about 500 grams (16 ounces, or 1 pound) 
of carbohydrates a day. When carbohydrate 
foods are eaten in excess of the body’s needs, 
the body stores them away as fat, a reserve for 
future use. People inclined to obesity should 
minimize their intake of carbohydrate foods, 
such as potatoes, bread and sugars and cereals. 


MINERAL MATTER 

On page 11 will be found a table giving the 
chemical composition of the human body. It will 
be noticed that this table lists about fifteen 


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Encyclopedia of Cookery 


chemical elements. Eleven of these elements— 
calcium, phosphorus, sulphur, sodium, fluorine, 
chlorine, potassium, magnesium, iron, silicon, 
and manganese are commonly designated min¬ 
eral matter. These substances compose 7 per 
cent of the body. 

The subject of mineral matter from a dietetic 
standpoint has in the past received but meager 
attention. Physiological chemists have bestowed 
so much attention upon the study of protein, fat 
and carbohydrates and their relations to the 
body, that they have almost totally ignored min¬ 
eral matter. This subject—comparatively a 
new field in food science—is now recognized by 
advanced scientists as one of the most important 
branches of this great question. 

The eleven chemical elements just named, in 
different chemical combinations, perform many 
invaluable functions in the body. For instance, 
the chemical element iron, combined with pro¬ 
tein, forms what is called hemoglobin; this is 
the principal substance contained in the red 


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Encyclopedia of Cookery 


blood cells, and enables these cells to load them¬ 
selves with the oxygen which is supplied in the 
lungs. If the blood does not contain sufficient 
calcium, it will not congeal or coagulate, and 
one might bleed to death from the slightest 
wound. So, in like manner, each remaining ele¬ 
ment could have its vital body functions out¬ 
lined. 

Sodium, a solid, and chlorine, a gas, form the 
compound sodium chloride, which is the chemi¬ 
cal name for common table salt. This valuable 
compound is found at all times in the plasma 
(fluid part) of the blood and tissues. 

Briefly, it can be stated that mineral matter 
serves two main purposes: 

First, it keeps in solution the protein, whict 
must be conveyed by the blood stream to the 
body’s cells; and 

Second, it supervises the body process called 
osmosis. Osmosis is the process by which body 
fluids are enabled to seep through all parts of 
the body. 


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Mineral matter is most abundantly obtained 
in the fruits and vegetables which we so insis¬ 
tently recommend in this work. 

THE CALORIE DEFINED 

The word “calorie” is derived from the Latin 
word ‘ ‘ calor, * 7 which means ‘ ‘ heat.’ 9 A calorie 
is a fixed heat standard or unit of heat meas¬ 
urement by which the heat resulting from food 
burned outside or inside of the body can be 
computed. 

A calorie, scientifically defined, is that amount 
of heat necessary to raise one kilogram of water 
one degree Centigrade; a calorie, less techni¬ 
cally defined, is the amount of heat which would 
be required to raise four pounds of water (two 
quarts) one degree Fahrenheit—one degree in 
the ordinary thermometer. 

Suppose we had a number of small pieces of 
wood, all of one size, and equal in weight, and 
suppose we put one of these under a tea kettle 


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Encyclopedia of Cookery 


containing two quarts of water, and burned it. 
If the heat which resulted from the burning of 
this piece of wood caused a small bath ther¬ 
mometer, inserted in the tea kettle, to register a 
rise of one degree we would know that the small 
piece of wood generated one calorie. Two pieces 
of wood would generate two calories of heat; 
six pieces, six calories; twelve pieces, twelve cal¬ 
ories; and so on. Thus, we can understand the 
meaning of the term “calorie”. 

The device for measuring the number of cal¬ 
ories contained in a given quantity of food is 
called a bomb-calorimeter. “Calorimeter” 
means “measure of heat”; a bomb-calorimeter 
is so called because it resembles a bomb. 

A fixed or weighed quantity of any food is 
placed in the bomb-calorimeter in the presence 
of oxygen, which will insure its complete com¬ 
bustion (burning). The food is then set on fire 
by means of an electric spark and is rapidly 
consumed by the oxygen. 

The bomb-calorimeter, placed in a measured 
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Encyclopedia op Cookery 


quantity of water in which rests a specially- 
constructed thermometer, transmits the heat de¬ 
rived from the burning food to the water; the 
thermometer then registers the degree of heat 
to which the water has been raised. 

If the food burned previously weighed one 
pound; if the water surrounding the bomb-cal¬ 
orimeter measured two quarts; and if the ther¬ 
mometer registered a rise of sixteen degrees,— 
since a calorie is the amount of heat which is 
required to raise two quarts of water one degree 
F.—we could then say that each ounce of food 
burned gave forth one calorie (of heat). 

After having determined that a given weight 
of different foods yielded a definite number of 
calories for each food burned, the experimenters 
wished to determine whether a given amount 
of food burned by the body, would generate in 
the body the same amount of heat as it gener¬ 
ated in the calorimeter. Their experiments to 
ascertain this fact were made in the following 
manner: 

A man was confined in a large metallic recep- 


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Encyclopedia of Cookery 


tacle called a respiratory-calorimeter, which was 
equipped with very sensitive instruments to reg¬ 
ister the heat formed by the body. They fed 
this man definite (weighed) quantities of differ¬ 
ent foods, and then measured the heat which his 
body generated. 

The conclusion reached was that a given 
amount of food, burned either outside or inside 
of the body, yields exactly the same amount 
of heat. 

AMOUNT OF CALORIES NEEDED ACCORDING TO WORK 

A man of average weight, doing sedentary 
work requires food enough to supply his body 
with from 2,000 to 2,500 calories a day; a man 
doing light manual work requires enough food 
to supply his body with 2,500 to 3,000 calories 
a day; and a man doing heavy work requires 
enough food to supply daily about 3,000 to 4,000 
calories. 

SUMMARY 

Briefly, we can summarize protein, fats, car- 
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Encyclopedia op Cookery 


bohydrates, mineral matter, and calories as fol¬ 
lows: 

Protein is that part of food which the body 
utilizes for repair material. 

Fats and carbohydrates are the parts of food 
which the body utilizes for generating heat. 

Mineral matter are the chemical substances 
of food which keep the body repair substances 
dissolved, and which help the body fluids to pen¬ 
etrate through body tissues. 

Calories are units used by physiological chem¬ 
ists to measure the amount of heat that a given 
amount of food will generate either inside or 
outside of the body. 


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RIGHT EATING IMPROVES GROWTH: 
WRONG EATING IMPAIRS IT 

The tendency of Nature is to improve all liv¬ 
ing things; human beings, animals, trees, and 
plants; under favorable conditions she will make 
them larger, better, stronger, and more beauti¬ 
ful from year to year. 

The horse of to-day is the lineal descendant 
of a little animal, no larger than a dog, called 
Eokippus; the large, rosy apple is evolved from 
the crabapple; the American beauty rose, with 
its wealth of petals, comes from the wild rose 
of five petals. Many years of patient breeding 
and cultivation have been necessary to bring 
these things to their present state of perfection. 

The slow, steady change of something in¬ 
ferior into something superior, the gradual 
growth toward the ideal is called evolution. 


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Evolution is Nature’s greatest principle, be¬ 
cause it ever works onward and upward. Each 
step forward is a progressive step, slightly 
ahead of the one just behind, and slightly be¬ 
hind the one just ahead. 

Unless the law of evolution is in some way 
interfered with, each family of children will be 
an improvement upon their parents. The tak¬ 
ing of stimulants and narcotics such as tea, 
coffee, liquor, wines and beers, tobacco and all¬ 
habit-forming drugs interferes with and defeats 
the law of evolution. 

Since good food properly eaten conduces to 
good health, strength, and longevity; and poor 
food, sometimes even good food improperly 
eaten, disposes to poor health, weakness, and 
short life, it is obvious that correct eating 
habits, in particular, have a significant bearing 
upon the evolution of mankind. 

The correct-eating habit is one which can be 
very easily acquired. Do not think, because 
chemists have analyzed foods into their compo- 


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Encyclopedia op Cookery 


nent parts and have given these parts for¬ 
midable sounding names, that no one but chem¬ 
ists and doctors can learn how to eat. If yon 
thoughtfully and thoroughly chew your food, if 
you avoid overeating, if you do not overindulge 
in sweets, the chances are that your sense of 
hunger will guide you aright in the selection of 
food and the quantity you should eat. 

Hunger is Nature’s way of calling for food. 
It means that the cells of the body are in need 
of rebuilding material; they need food. It 
means that there is not enough nutritive matter 
in the blood to supply the necessary repair ma¬ 
terial. Natural hunger calls for definite kinds 
of food. Natural hunger is the true guide both 
as to quantity and quality. For this reason 
people should not eat until they are hungry. 
Were they to follow religiously the dictates of 
hunger their diet would nearly always be bal¬ 
anced; that is to say, they would not be overfed 
on some articles, and underfed on others. 


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FEEDING THE PREGNANT AND 
NURSING MOTHER 

No time in tlie life of the woman who would 
he a considerate mother is so vital from a food 
standpoint as the time which comprises the pe¬ 
riods of pregnancy and nursing. 

Nothing can equal wholesome food when it 
comes to the question of producing mental poise 
or physical vitality; food determines most de¬ 
cidedly the comfort obtainable from good di¬ 
gestion or the distress common to poor diges¬ 
tion. Upon no other thing, as upon food, do 
thoughts and imagination depend. In other 
words, if the prospective mother desires to for¬ 
get herself for the higher, the nobler, the more 
beautiful things of life, she has within her the 
power to do so by taking care to avoid all diges¬ 
tive disturbances which proceed from the in¬ 
gestion of improper food. Healthful eating will 


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engender healthful thoughts, and healthful 
thoughts cannot help but leave their healthful 
imprint upon the yet unborn babe. Thus the 
pregnant mother should bestow upon her diet 
the most painstaking study if she is anxious to 
endow her offspring with those splendid facul¬ 
ties which every mother desires her child to 
possess. 

Specific dietetic instructions, owing to the va¬ 
rious pursuits and ages of mothers, as well as 
to the diverse climatic conditions of their en¬ 
vironment, cannot be stated here. Such infor¬ 
mation can be conveyed only by the diet spe¬ 
cialist. The fundamental laws governing diet, 
however, can be expressed in the form of classi¬ 
fications and omissions. 

Meat should be eliminated from the diet. Meat 
contains no single element of nutrition that can¬ 
not be obtained in better and purer form from 
other sources. It is a flagrant violation of nat¬ 
ural law to encumber the mother’s body with 
the poisons resident in all meats, but particu¬ 
larly in red meats. 


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Coffee, tea, liquors, and spices should be ex¬ 
cluded from the pregnant woman’s diet list; 
first, because they do not nourish; and second, 
because, by irritating the nervous system, they 
reflexly produce adverse effects upon the sensi¬ 
tive body and brain of the unborn child. 

The over-consumption of starchy foods and 
sweets should be carefully avoided. Unre¬ 
stricted eating of carbohydrate foods is very 
apt to develop an extra-fat child, thereby ren¬ 
dering birth exceedingly difficult. 

The diet of a pregnant or nursing woman 
should consist of a liberal supply of vegetables, 
particularly of the green or salad variety, whole 
wheat bread, well-ripened fruit, nuts, milk, eggs, 
cottage cheese, and perhaps occasionally, small 
allowances of fish or fowl. She should masti¬ 
cate to infinite fineness every mouthful of food 
she takes. 

The prospective mother should take a reason¬ 
able amount of daily exercise. She should 
breathe into her lungs a generous supply of 


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fresh air. The ceaseless activity of the cells of 
her own body and the body of her expected in¬ 
fant necessitates a constant flow of well oxygen¬ 
ated blood; hence the advisability of exercise 
and deep-breathing. 

The health of the nursing infant is controlled 
almost entirely by the kind and variety of the 
mother’s food. It is not extravagant to state 
that the frightful loss of infant life recorded in 
the chapter on infant mortality could be reduced 
perhaps seventy-five per cent, if mothers under¬ 
stood and observed the few simple laws that 
relate to the formation of mother’s milk. 

A popular superstition is that every infant is 
doomed to pass through a three months’ colic 
period. This period of infant suffering usually 
begins one week after birth, thus coinciding with 
the mother’s return to “substantial” food. It 
lasts until the infant’s digestive organs have be¬ 
come accustomed to the milk derived from the 
omnivorous, thoughtless, and abominable food 
selections that compose the average woman’s 


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diet—or, continues until the little one has suc¬ 
cumbed to stomach trouble or cholera infantum. 
The preventive, or the remedy, lies in the proper 
selection of the maternal food. 

The family physician, when asked about the 
dietetic hygiene of pregnancy, usually gives 
vague and unsatisfactory advice. He is apt to 
say, “Oh, eat what agrees with you”. Such 
counsel is as valuable to the inexperienced 
mother as the advice,‘ ‘ Drink what you like and 
take my pills”, is to the drunkard who desires 
to reform. What he likes has proved his un¬ 
doing, and will continue to harm him. In the 
same sense the mother is no better off in her 
predicament, for she will continue to stuff with¬ 
out stint the conventional disturbers, pork, 
pickles, and pastry. 

Another important consideration regarding 
infant nutrition is that the mother preserve per¬ 
fect mental calmness and physical control. No 
mother should attempt to nurse her child while 
laboring under some mental strain or intense 


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emotion. Severe mental disturbances like worry, 
anger, or fright, interfere with the normal pro¬ 
duction of mother’s milk. Fatigue and exhaus¬ 
tion have the same effect. Milk produced under 
such untoward circumstances does not nourish; 
it poisons. 




Encyclopedia of Cookeky 


INFANT FEEDING, EXERCISE AND 
CLOTHING 


Volumes have been written by a host of writ¬ 
ers upon the subject of infant feeding; laborious 
analyses have been made; cumbrous tables have 
been compiled; terms in chemistry have been 
severely taxed to explain things. 

The efforts of all these writers, no doubt, were 
inspired by the noblest purposes, nevertheless, 
amid their citations, tables and learned techni¬ 
calities the average mother stands bewildered, 
and must perforce turn back to common sense, 
experience and motherly instinct. 

It is here that every mother should have some 
knowledge of the chemistry of food. She should 
know something about selecting and combining 
food according to the laws of chemical harmony. 
She should know something about the require- 


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merits of the infant body and in what particular 
respect it differs from that of the adult. If she 
is nursing she should have some idea about the 
process of metabolism in her own body and the 
consequent effects of certain foods upon her 
babe. If the infant is bottle-fed, she should un¬ 
derstand the simple laws governing the quality 
and quantity of milk to be administered. If the 
child has passed the weaning stage it is of great 
importance that she know the rules of graduat¬ 
ing the nutrition from infancy to childhood and 
from childhood to youth. 

In order to have practical and useful knowl¬ 
edge of these things, it is not necessary for the 
mother to become a chemist or food scientist, 
or to spend much time in studying what seems 
at first to be an intricate scientific problem, 
comprehensible only to the trained student. 
Quite to the contrary, with a little thought and 
study devoted to the fundamental laws of food 
chemistry, chemical harmony and the require¬ 
ments of the growing child, this knowledge 
comes to the mother readily and naturally. 


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The following are general rules for feeding 
the infant from birth to about one year of age: 

These rules cannot be made accurate, because 
all children differ in temperament, vitality and 
pre-natal influences; but, if the mother will ob¬ 
serve these instructions with reasonable care 
her child can be brought healthfully through the 
most critical period of its life, and will enter 
the solid-food age with good digestion, a strong 
body and a splendid chance to withstand all 
children’s diseases. 

Every mother should endeavor to feed herself 
so as to nourish her baby from the breast. 
Where this cannot be done, and artificial feed¬ 
ing becomes necessary, the preparation of the 
baby food is of primary importance. 

Cow’s milk is, of course, the logical food, but 
taken whole—that is, the entire milk—it is too 
high in protein and too low in sugar. There¬ 
fore, it must be modified to meet the require¬ 
ments of the infant body. The mother should 
prepare an amount sufficient for only one day. 


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Formula for First Month 


Cream. 2 oz. 

Milk. 2 oz. 

Water.. 15 oz. 

Milk Sugar. 4 level teaspoons 

Lime Water. 2 teaspoons or y 2 ounce 


Should be thoroughly mixed, placed in the bottle, and set in warm 
water until it is brought to the temperature of breast milk. 

Amount and frequency of feeding according 
to the following table: 


Age Feedings Ounces Intervals 

1st day.5 to 6 1 3 or 4 hours 

2nd day.7 to 8 1 2 y 2 to 3 hours 


3rd to 7th day... .9 to 10 1% 2 to V/ 2 hours 

2d, 3rd, 4th weeks 10 2 to 3 2 l / 2 hours 

Formula for Second and Third Months 


Cream. Sy oz. 

Milk. 1 1 / 2 oz. 

Water.14 oz. 

Milk Sugar. 5 level teaspoons 

Lime Water. 2y£ teaspoons 


Amount and frequency of feedings should be 
about as follows: 


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Months Feedings Ounces Intervals 
2nd and 3rd 7 to 8 3 to 4 2 or 3 hours 

Formula for Fourth to Twelfth Months 

Cream.. 6 to 8 ounces 

Milk. 2 to 3 ounces 

Water.10 ounces 

Milk Sugar.5 to 6 level teaspoons 

Lime Water. 2 to 3 teaspoons 


Amount and frequency of feedings should be 
about as follows: 


Months 

Feedings 

Ounces 

Intervals 

4th, 5th and 6th.. 

.5 to 6 

4 to 6 

3 to 3*4 hours 

7th, 8th and 9th... 

. 5 

6 to 7 

4 to \.y 2 hours 

10th, 11th and 12th 

. 5 

6 to 8 

4 to 4 y 2 hours 


The above formulas for infant food are the 
best that can be made from ordinary cow’s milk. 

The milk sugar and lime water herein named 
can be purchased at any first-class drug store. 

These tables are not given as exact. The 
mother should exercise vigilance and careful 


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judgment, especially in reference to the quan¬ 
tity and frequency of each feeding. The mo¬ 
ment the child shows symptoms of overfeeding, 
which are usually expressed by vomiting or dis¬ 
comfort, the quantity of cream and the amount 
at each feeding should be reduced. In fact, it 
is healthful and often necessary to allow the 
child an opportunity to get hungry. The diges¬ 
tion of many a baby is totally ruined by contin¬ 
uous feeding, which is done out of motherly so¬ 
licitude or to merely keep it quiet. 

The mother or nurse should exercise great 
care in the cleanliness and hygienic preparation 
of infants * foods. Milk should be fresh, well 
pasteurized, and of the very best. It should 
not be left uncovered or exposed. It should be 
kept continually on ice until ready to use. The 
cream used should be taken from the top of a 
bottle or from fresh milk. This insures better 
quality of butter fat than is generally supplied 
in ordinary commercial dairy cream. 

The majority of bottle-fed children suffer 
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greatly from constipation, caused largely by the 
milk or the failure to modify the milk properly 
to make it contain the constituent elements of 
breast milk. This condition can be relieved by 
giving the child, every night and morning, the 
juice from sweet oranges or prunes. This 
should be administered in quantities ranging 
from a dozen drops to two or three teaspoon¬ 
fuls, according to the age of the child and the 
severity of the condition. 

Intestinal congestion can often be relieved, 
however, by giving the abdomen gentle massage 
up on the right side, across, above the navel, 
and down on the left side, with a rotary or cir¬ 
cular motion. 

exercise and clothing 

All infants need some exercise. They should 
be gently rubbed and rolled about after the 
morning bath, before they are dressed. There 
is nothing more healthful than exposure of the 
baby skin to fresh air in a normal temperature. 


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Next in importance to tlie food of the infant 
is its clothing. The usual manner of dressing 
a baby the first three months of its life is posi¬ 
tively barbaric; not that it imitates uncivilized 
people, but because it evidences the grossest 
ignorance and cruelest vanity. The average 
mother seems to have no way of expressing her 
pride in her child except to decorate it. This 
decoration usually consists of three long skirts, 
two of which are attached to bands that are 
fastened’ around the body. The weight of this 
clothing prevents the free use of the baby’s feet 
and legs and therefore puts it in a kind of mod¬ 
ified straight jacket, preventing its exercising 
or moving the only part of its anatomy that it 
can freely exercise. 

It is nothing uncommon to see a Beautiful 
baby, sore, irritated and broken out with heat 
rash all over its body, enveloped in heavy orna¬ 
mental clothes. The child, therefore, is made 
to suffer merely to satisfy a proud mother’s 
desire to conform to fashion. 

The only purpose clothing should serve is to 

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retain bodily warmth. When it is made the in¬ 
strument of painful decoration it is serving the 
same purpose as rings in the ears and bells on 
the toes, and the mind of the mother who thus 
afflicts her child is in the same class as that of 
the ignorant barbarian whom she imitates. 

Infants should be put in short skirts sus¬ 
pended from the shoulders; everything should 
be made to contribute to comfort. This is a 
duty we owe to the little one whose only way 
of protesting against our cruelty is to kick and 
cry. 

Children are naturally healthier than their 
parents. The trend .of Nature is upward to¬ 
ward higher and more perfect forms of life, 
therefore, if the principle of natural evolution 
were not in some way interfered with, babies 
with very few exceptions, would be perfectly 
healthy, and their comparative death rate would 
be lower than that of adults. 

The child’s taste or desire for certain things 
cannot be trusted. All children crave sweets, 


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yet their bodies can only use and dispose of a 
limited amount. Every pennyweight of sugar 
taken in excess of that which is needed becomes 
a source of trouble. 

Cheap confections should be kept from the 
child, in fact, they should be prohibited by 
law. 

From long experience we are justified in say¬ 
ing that cheap confections and the overeating of 
sweets are the most prolific causes of children’s 
diseases. These things may not be the direct 
cause, but they lower vitality so that when dis¬ 
ease appears and attacks the little body it has 
no power of resistance and the child succumbs. 

The craving for sweets can be satisfied by nat¬ 
ural things, such as dates, figs or raisins, thor¬ 
oughly pulverized, and now and then a little 
pure maple sugar or a pure home-made confec¬ 
tion, but these should be administered sparingly 
and the amount governed by the amount of 
open-air exercise, temperature of the atmos¬ 
phere and the mother’s good judgment. 


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The child’s bedroom should be kept thor¬ 
oughly ventilated. The cold, crisp air of winter 
is invigorating if care be exercised that the lit¬ 
tle one does not become uncovered and exposed. 

Children can withstand a great deal of cold. 
The blood of the healthy child is thick with red 
corpuscles, and when allowed to romp and play; 
it will be comfortable out in zero weather, thinly 
clad compared with the amount of clothing 
worn by the adult. 

GIVING THE BABY DRUGS 

All sorts of patent infant remedies should be 
avoided, for they act only as whips to the tender 
baby organs. Soothing syrups accomplish their 
results by deadening the baby’s nerves. Better 
have a child alive and howling than one doped 
and half dead. 

In a majority of cases, probably ninety per 
cent., when a child becomes ill the cause can be 
traced directly to something it has eaten. Un- 


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Encyclopedia op Cookeey 


der these conditions, to give it drugs or the 
average children’s medicines is an error. Drugs 
do not remove causes, but they interfere most 
seriously with Nature in her effort so to do. 

"When a child appears ill, or its temperature 
rises above normal, it should be first given an 
enema to move the stagnant matter in the lower 
bowels. The enema should be followed by a 
light natural laxative, such as the strained juice 
of orange, soaked, evaporated apricots, or 
prunes. Copious drinks of water should be 
given, and food should be entirely withheld. 
Under this treatment the abnormal symptoms 
are apt very soon to disappear. The child will 
be better and healthier for its short abstinence 
from food, the anxiety of the mother will be re¬ 
lieved, the family purse protected, and the child 
shielded perhaps from the poisonous effect of 
some drug. 

These suggestions are intended as a guide for 
the nurse or mother in caring for the average 
normal child. If, however, the infant or child 


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Encyclopedia of Cookery 


should become ill or show signs of gradual de¬ 
cline, it should be placed under the care of a 
specialist, preferably some one who understands 
the art of child-feeding and infant hygiene. 

If the mother devoted some of her time to 
studying nature and the wants of her child, de¬ 
pending more upon the good mother instincts 
than upon artificial remedies, drug stores and 
doctors, the peal of happy laughter would come 
from the door of many a home where hangs the 
white crepe of sorrow. 

INFANT MORTALITY IN NEW YORK CITY 

Pood and fresh air are the two things that 
almost wholly control the life of children until 
they are past two years of age. 

If the stomach and intestine can be kept in 
normal condition, the child, like any other little 
animal, will thrive even under many adverse 
conditions. The normal or healthy action of the 
alimentary tract depends entirely upon the 


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child’s food; therefore, child feeding is in real¬ 
ity the key to child health and child life. 

The woeful ignorance of mothers, nurses and 
’doctors in regard to infant and child nutrition 
is pathetically shown in the appalling death 
rate of infants in the City of New York, which 
we print here for the first time. The following 
is a table of infant and child mortality in the 
City of New York for two months (July and 
August) of each year, for a period of six years, 
1911-1916, inclusive: 

DEATH BATE OF CHILDREN UNDER TWO YEARS OF AGE 
IN NEW YORK CITY, FROM DIARRHOEAL CAUSES, 
ALSO FROM ALL CAUSES FOR TWO MONTHS—JULY 
AND AUGUST IN THE YEARS 1912-1916 INCLUSIVE, 
GIVEN IN WEEKS. 


1912 

Diarrhoeal All 


Causes Causes 

Week ending July 8th. 80 342 

Week ending July 15th. 138 387 

Week ending July 22d. 178 399 


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Encyclopedia of Cookery 


1912 —Continued 


Diarrrhoeal 

Causes 


Week ending July 29th. 187 

Week ending Aug. 5th.230 

Week ending Aug. 12th. 205 

Week ending Aug. 19th.212 

Week ending Aug. 26th. 204 

Week ending Sept. 2d.188 

1913 

Week ending July 8th. 79 

Week ending July 15th. 113 

Week ending July 22d. 125 

Week ending July 29th. 153 

Week ending Aug. 5th. 180 

Week ending Aug. 12th. 226 

Week ending Aug. 19th. 173 

Week ending Aug. 26th.177 

Week ending Sept. 2d. 163 

1914 

Week ending July 8th. 51 

Week ending July 15th. 81 

Week ending July 22d.144 

Week ending July 29th.157 


ah 

Causes 

431 

442 

428 

441 

425 

430 


313 

350 

340 

372 

422 

457 

401 

418 

392 


244 

286 

313 

364 


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Encyclopedia op Cookery 


1914— Continued 

Diarrhoeal All 
Causes Causes 

Week ending Aug. 5th. 174 392 

Week ending Aug. 12th. 178 390 

Week ending Aug. 19th. 213 412 

Week ending Aug. 26th. 214 419 

Week ending Sept. 2d. 209 413 

1915 

Week ending July 8th. 76 310 

Week ending July 15th. 102 343 

Week ending July 22d. 143 330 

Week ending July 29th. 195 427 

Week ending Aug. 5th. 241 483 

Week ending Aug. 12th. 219 417 

Week ending Aug. 19th. 234 448 

Week ending Aug. 26th. 212 431 

Week ending Sept. 2d. 183 429 

1916 

Week ending July 8th. 48 333 

Week ending July 15th. 59 337 

Week ending July 22d. 76 368 

Week ending July 29th. 135 433 

Week ending Aug. 5th. 171 506 


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191 Continued 


Diarrhoea! All 


Causes Causes 

Week ending Aug. 12th.. 180 511 

Week ending Aug. 19th. 170 496 

Week ending Aug. 26th. 152 442 

Week ending Sept. 2d. 138 367 


DEATH LIST OP CHILDREN UNDER TWO YEARS OF AGE 
IN NEW YORK CITY, FOR JULY AND AUGUST OF 
EACH YEAR 1912-1916, INCLUSIVE. 

Diarrhoeal All 
Causes Causes 

July and August, 1912, total deaths.. .1,686 4,018 

July and August, 1913, total deaths.. .1,389 3,465 

July and August, 1914, total deaths.. .1,391 3,233 

July and August, 1915, total deaths.. .1,605 3,618 

July and August, 1916, total deaths.. .1,129 3,793 


Our experience has been that mothers, doc¬ 
tors and nurses in other cities, small towns and 
country places are no better, if as well, informed 
on the question of infant nutrition as are the 
mothers and doctors in the City of New York. 
It is not unreasonable, therefore, to assume 


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that about one thousand children out of every 
million in population in the entire United States 
die every summer on account of ignorance in 
regard to the selection, combining and prepara¬ 
tion of their food. Granted this, WE HAVE A 
FUNERAL TRAIN OF OVER NINETY 
THOUSAND INNOCENT LITTLE ONES, IN 
JULY AND AUGUST OF EVERY YEAR, 
WHO DIE FROM STOMACH AND INTES¬ 
TINAL TROUBLE, TWO OF THE MOST 
EASILY CONTROLLED CHILDREN’S DIS¬ 
EASES. THEY ARE OBVIOUSLY VIC¬ 
TIMS OF OUR IGNORANCE AND NEG¬ 
LECT. 

It is reasonable to assume that nearly all these 
valuable little lives could be saved if mothers 
were taught the simple and natural laws of in¬ 
fant nutrition. 

This work can be accomplished first by teach¬ 
ing nursing mothers how to feed themselves and, 
second, if the baby is bottle-fed, teaching them 
how to prepare, modify, or humanize cow’s 


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milk, a cheap and simple process. This is a ser¬ 
vice that every mother would willingly perform 
for her child if she knew how. The responsi¬ 
bility, therefore, for this tremendous suffering 
and loss of infant life is thrown back upon us— 
back upon us who do know and who are able to 
teach and spread simple information that will 
save the breaking hearts of thousands of moth¬ 
ers, save human life and make for a vigorous 
population, the greatest asset of our nation. 

If cholera, smallpox or yellow fever should 
become epidemic in New York and a few thou¬ 
sand adults should die of any of these diseases, 
the whole city and state would be thrown into 
a panic. Doctors, ministers, health boards and 
newspapers would take a hand in the fight. An 
iron-bound quarantine would be thrown around 
the empire city. A man escaping from New 
York would be looked upon as bristling with 
disease and death—but nearly three thousand 
helpless little ones dying every July and August 
in the City of New York, from trouble that 
might be prevented, does not attract enough 


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public attention to receive comment in the daily 
newspapers. 

The paramount importance of the subject of 
infant and child nutrition is only too evident 
when the facts are realized and the appalling 
statistics are squarely faced. 


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TOBACCO, LIQUOR, TEA, COFFEE, AND 
LAXATIVE DRUGS 

Inquiring minds are not satisfied with the 
statement that coffee, tea, liquors, tobacco, and 
laxative drugs are injurious; they demand, and 
have the right to know WHY ? 

Very few intelligent people would persist in 
the use of these articles if they knew exactly the 
pathological action which takes place in the ali¬ 
mentary tract and in the blood when these 
poisons are used. 

Temperance advocates point to graveyards 
and widows as their chief arguments against 
drink and tobacco. Physicians merely advise 
you to quit these harmful habits. 

Few people can be frightened by mention of 
the dead, and still fewer will obey an absolute 
order to stop any fixed habit, unless this order 


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is followed by a satisfactory explanation. In 
view of these facts, I shall give some scientific 
reasons why these drugs are injurious. 

The active principles in most of the articles 
just mentioned are organic chemical poisons 
called “alkaloids”. 


COFFEE 

Caffeine is the alkaloid of coffee. Caffeine is 
a stimulant. A stimulant is a poison. Caffeine 
whips up the nerves and quickens the heart. 

Nature’s method of combating an alkaloid is 
manifested first in the stomach. Hydrochloric 
acid is poured out in excess in an effort to neu¬ 
tralize the alkaline (alkaloidal) poison. This 
extra amount of strong mineral acid irritates 
the stomach and creates congestion. Congestion 
of the stomach often causes catarrh; catarrh is 
often succeeded by stomach ulcer; and stomach 
ulcer frequently develops into cancer. Irrita¬ 
tion of the stomach produces nervousness, in- 


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somnia, mental depression, irritability of tern* 
per, loss of memory, and eventual anemia. 

While coffee alone may not be wholly respon¬ 
sible for the conditions just enumerated, it is 
without doubt a contributing cause. 

Them is the alkaloid (poison)' of tea. What 
has been said about the caffeine of coffee ap¬ 
plies with equal force to the them of tea. An 
additional charge can be made against tea, since 
in addition to them it contains tannic acid (tan¬ 
nin). Tannin is the essential element used in 
the tanning of hides. When milk is added to 
tea, the protein which it contains is acted upon 
by the tannin and a mass of leathery, indigesti¬ 
ble flakes is the result. The tannin acts in a 
similar way on other forms of protein. 

LIQUORS 

Alcohol is the caustic and irritating principle 
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of all fermented drinks. Intoxicating liquors, 
taken into the stomach in any great quantity and 
over an extended period, cause the same conges¬ 
tion and subsequent train of symptoms as those 
that I have previously stated were due to the 
overproduction in the stomach of hydrochloric 
acid. 

[Alcohol is absorbed directly into the blood, 
and in the process of absorption undergoes no 
chemical change. Once in the blood, the alcohol 
is propelled to every part of the body. Nature 
treats its entrance as that of an unwelcome 
stranger. The heart exerts itself and endeavors 
to force the offending poison to the organs of 
elimination where it can be removed. Quickened 
circulation of the blood accounts for the tem¬ 
porary sense of exhilaration which usually fol¬ 
lows the imbibing of alcoholic liquors. 

Alcohol does not stimulate the nerves, but be¬ 
cause it removes the restraint that conservative 
brain centers ordinarily exercise over certain 
faculties, its action is seemingly that of a stimu- 


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lant. Like a boisterous child freed from all 
control, baser human impulses, unloosed by al¬ 
cohol, exceed bounds. Brains habitually de¬ 
pressed by alcoholic indulgence ultimately lose 
all trace of their finer nervous sensibility. 

That even moderate drinking shortens life, is 
a fact substantially proved by the statistics of 
all insurance companies. 

TOBACCO 

Nicotin is the narcotic principle of tobacco. 
Nicotin is one of the most deadly substances 
known to the drug chemist. One drop of nico¬ 
tin placed upon the tongue of a cat will cause 
instant death. 

Tobacco, by poisoning the nerves, seriously in¬ 
terferes with their ability to react to the exciting 
influences of their environment. To illustrate: 

Tobacco blunts intelligence, interferes with 
accuracy, and lessens general physical re¬ 
sistance to disease. 

The cigarette-impaired vision of a railroad 


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engineer may lead to tlie mental confusion of 
signals and a consequent wreck. The fashion¬ 
able pipe retards the progress of college stu¬ 
dents. Eailroads and banking institutions give 
preference to young men who do not use tobacco. 

LAXATIVE DRUGS 

[All laxative remedies, including the various 
‘* salts ’ 9 (epsom salt, for example), produce 
bowel activity because they are poisons. 

These remedies do not act upon the bowels; 
the bowels act upon them and cast them off as 
affronts to Nature. 

The bowels are not alone organs of absorp¬ 
tion, but are also organs of elimination. The 
fact that certain drugs seemingly arouse the 
bowels to life actually means that the bowels 
have a selective eliminative attraction for such 
drugs, seize upon them and rid the body of them 
as quickly as possible. Such elimination is al¬ 
ways accomplished at the expense of the bowel 


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secretions, and invariably leaves them weaker 
for the effort. “Salts” abstract copious quan¬ 
tities of fluid from the blood and tissues for the 
purpose of washing away the irritating mineral 
substance. 

Intestinal peristalsis is never strengthened 
by the taking of drugs; on the contrary, the liver 
is rendered torpid, and the bowels made more 
sluggish. 

A few tablespoonfuls of plain wheat bran 
taken with the morning and evening meals will 
regulate the bowels in a healthful manner, by 
giving them enough “bulk” to push against for 
exercise. At the same time, it supplies vital 
mineral salts to the body in a natural and ac¬ 
ceptable form. 


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ECONOMY IN THE HOME 

Next in importance to the production of our 
national food supply is its conservation. Much 
may be accomplished in this direction by federal 
and state laws, but laws can only deal with the 
trust, the speculator, exports and the larger 
problems that affect the country as a whole; 
the question of true economy is to be solved in 
the home. 

Every housewife, and every person, who is 
interested in the expense account should keep a: 
careful check on the purchasing of the food sup¬ 
plies and also the preparation of food for the 
table. 

On page 207 and following will be found 
meals laid out for the manual laborer, the seden¬ 
tary worker and those pursuing semi-sedentary 
occupations; in these meals are given the calo¬ 
ries and grams of protein in each article of food. 


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Encyclopedia of Cookery 


We give this for the purpose of teaching the 
housewife the amount and character of food it 
requires to supply the body with the requisite 
amount of energy under the varying conditions 
of labor and mental and physical activity. On 
page 162 will be found a table of comparative 
menus given in calories. These are given for 
the purpose of showing the saving that may be 
effected by preparing your own meals instead 
of living at the ordinary cafe or hotel. 

There are many thousands of people in the 
large cities who feel they are dependent upon 
restaurants for their meals. If this vast army 
of workers would give as much study to their 
food as they do to their work, they would soon 
succeed in laying out a balanced set of meals 
for each season of the year especially fitted to 
their requirements and measured by the char¬ 
acter of their work. If this was done, they 
would not only save money, but they would, in 
many cases, save their health and at the same 
time greatly improve their standard of living. 


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All of these things lead us directly to the ques¬ 
tion of economy. 

Long experience in feeding the human animal, 
both in sickness and health, has convinced us 
that most people consume much more food than 
is necessary to sustain them in perfect health. 
If the daily rations were balanced, as to car¬ 
bohydrates, protein and fat, it would not only 
reduce the cost to the minimum, but it would 
vastly improve the health, for it is a well-estab¬ 
lished fact that the over-consumption of any of 
the above-named substances is the primary 
cause of many diseases. 

The term “ economy’* usually applies only 
to the money cost, but if the theory of economy 
in the home were carried to its logical end, its 
most valuable phase would be the conservation 
of health. 

True economy lies in the dual principle of 
saving money and conserving the health. This 
involves three rules or steps: 

1st—The selection of food. 


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2nd—The combining of foods at meals. 

3rd—The proportioning of foods at meals. 

If the housewife would study the science of 
selection, that is, the art of purchasing only 
such food as is actually needed, it would save 
a vast amount of money spent annually in foods 
that not only do no good, but are actually doing 
harm. 

There is, of course, a very great variety of 
foods of similar chemical composition, for ex¬ 
ample : 

All grains are in the carbohydrate class, and 
are very similar in quality. This same fact ap¬ 
plies to most fresh vegetables and fruits. 

If the housewife would make a careful study 
of selection, she could soon standardize the fam¬ 
ily bill-of-fare by selecting one, or not more than 
two, articles out of each group (carbohydrates, 
proteins, fats and vegetables rich in mineral 
matter). This would yield in nourishment 
everything the body requires at all seasons of 


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the year for all ages and under all conditions 
of labor or activity. It would also give to the 
body only true nutrition by eliminating all non- 
essentials. 

It is the unnecessary things we eat that in¬ 
crease the cost of living, reduce efficiency and 
injure the health. 

When a meal has been laid out composed of 
the simple foods enumerated above, which yield 
all the elements of nourishment the body needs, 
everything added to this is an extra and useless 
expenditure of money and a constant menace 
to the health. For example—a dinner composed 
of: 

Green peas Carrots 

Bran gems Nut butter 

Egg custard 

contains all the nutrition one needs for perform¬ 
ing ordinary labor. Beefsteak, pickles, sauces, 
pastry or ice cream added to this would increase 
the cost and throw the meal out of chemical bal- 


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ance, and perhaps upset the digestion and im¬ 
pair the health. 

The health of a nation is measured by the sim¬ 
plicity rather than the abundance of its food. 
The cost of living usually rises in proportion 
to our wealth. It is a matter of history, that in 
proportion to the wealth of nations and the lux¬ 
ury of living, the health has shown a corre¬ 
sponding decline. 

BUY IN QUANTITY 

A saving of from twenty to fifty per cent, 
can be made in purchasing food supplies in 
quantity, and a saving of several hundred per 
cent, can be made in purchasing the whole grain 
instead of the ordinary proprietary brands of 
breakfast food and prepared grain food so 
widely advertised. 

Grain should be bought wholesale. 

Wheat can be purchased by the bushel or half 
bushel at the market price, and ground on a 


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handmill, thus securing this staple at the lowest 
price, and making of it the best bread known to 
the science of cookery. 

Purchased at wholesale, the natural unpol¬ 
ished rice is cheaper and much superior to the 
polished rice. 

Plain wheat, boiled until the grains burst 
open, is the best and cheapest food that can be 
placed upon the breakfast table. 

In a normal market a pint of wheat bought at 
wholesale will cost about one and one-fourth 
cents, and cooked in this way, will make a quart 
of breakfast food, which is enough to serve six 
people liberally; each service will cost less than 
one-fourth of a cent. If 100 per cent, is added 
to cover the cost of preparing, each service will 
still come below half a cent. 

There are many brands of fancy breakfast 
foods on the market that will cost the housewife 
from $12 to $24 per bushel of grain. In this she 
gets a super-cooked, and often a devitalized 


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ready-prepared food, “tasty ’’ perhaps, but for 
this she pays dearly. 


NUTS 

Nuts, when bought in the shell or in small 
Quantities, are very expensive. They should be 
bought shelled and in assorted lots ranging from 
ten to fifteen pounds. In this quantity, the pur¬ 
chaser can usually buy them at the wholesale 
price. 

The pignolia, commonly called the pine nut, 
is perhaps the best substitute for meat. It con¬ 
tains about 30 per cent protein and 49 per cent 
fat. This nut can only be purchased “shelled”. 
With the exception of the peanut, it is the cheap¬ 
est nut in the market. 


THE PEANUT 

The peanut is one of the best articles of hu¬ 
man food. This valuable nut can be purchased, 


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in a normal market, shelled and roasted ready 
for use, at from five to six cents per pound. 

It is rich in carbohydrates, protein and fats, 
which are the principal nutritive substances in 
meat, bread and butter. 

BREAD 

The housewife should make her own bread. 
This will require a small expenditure of labor, 
but she will save more than 100 per cent, on this 
one item, and at the same time secure a much 
superior article. 

THE DELICATESSEN 

The delicatessen has grown to meet the re¬ 
quirements of people who wish to avoid the labor 
of preparing their own food. The usual arti¬ 
cles sold in the delicatessen, outside of bread 
and canned goods, are foods which are pickled 
and preserved; not for the purpose of making 
them more palatable, but to make them keep so 


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they will not entail a money loss. The pickling 
and preserving process is not only expensive, 
but detrimental to the health. 

All staple canned goods should be bought by 
the case, kept under lock and key and dispensed 
as needed. 

Laundry soap should be purchased by the 
case, the wrappers removed, and the soap placed 
where it will dry out and harden. A saving of 
from fifteen to twenty per cent, can be made v 
in buying, and another saving made in the in¬ 
creased lasting qualities of the hard, dry soap. 

The great question of economy in living is 
largely a problem of management and industry 
in the home. If the housewives of the nation 
would study and solve this problem it would 
save the breadwinners over a thousand million 
of dollars annually, and would also raise the 
standard of health and efficiency as much per¬ 
haps as all other agencies combined. 


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HOW TO MARKET 

Market supplies should always be selected by 
the housekeeper in person if possible. Market¬ 
ing done by telephone is never quite satisfactory 
except to the market-men, who look upon the 
telephone customer as “easy money”. 

VEGETABLES 

Vegetables should be fresh. After they have 
wilted they are neither as sweet nor as nutri¬ 
tious as they were before the moisture evapo¬ 
rated. 

When one has his own garden, the vegetables 
should be gathered in the early morning while 
the dew is on them. They should be kept in a 
cool place covered with a damp cloth until time 
for cooking. 

Corn should not be gathered until it is needed 


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for cooking, as the cob begins to absorb the 
sweetness immediately after it is pulled. 

In purchasing fresh vegetables from a mar¬ 
ket, one should select those from which the tops 
have not been removed, as it is from the tops 
that their freshness may be determined. 

FRUITS 

Large full-grown fruits should be selected . 
Fruits that are full-grown, though ripened ar¬ 
tificially, are much better and richer in nour¬ 
ishment than fruits that have not fully matured. 

Fruit should be allowed to ripen on the tree 
before it is “pulled”. Immature fruit is lack¬ 
ing both in flavor and nutrition. 

THE BANANA 

The banana has fallen into disgrace with 
many people because they do not know how to 
purchase or how to eat it. 


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Only the large full-grown bananas should be 
purchased. They should not be eaten until they 
are very ripe. Their ripeness can be determined 
by tiny black spots that appear on the skin in 
warm weather, and when the skins are very thin 
in cold weather as well. In this condition the 
banana can be reduced to a perfect solution and 
can be digested by even a young child, while on 
the other hand, the banana that is not thor¬ 
oughly ripe is apt to cause indigestion in the 
stomach of a healthy adult. 

POULTRY 

Poultry should be selected with much care, as 
owing to our present system of trade, cold-stor¬ 
age poultry is indispensable, especially in the 
large cities. 

In selecting a chicken, see that the legs are 
fresh-looking, the skin white and smooth, the 
eyes bright, and the comb red. 

If the breastbone is flexible, the chicken is 
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tender. If the cartilage has hardened, it should 
be cooked as a fowl. 

A young chicken has pin feathers, while the 
older ones have long hairs on the skin. 


PISH 

Fish is one of the best sources of animal pro¬ 
tein, but because it decomposes very rapidly it 
should be used as soon as possible after being 
taken from the water and always kept on the ice 
until ready for use. 

When the eyes are clear and the gills are red, 
it indicates that the fish is fresh. This is one 
of the most important things to consider when 
purchasing fish in the market. 

The fish current in the markets in all the 
larger cities are enumerated below; the fresh¬ 
water tribe during spring and fall, and salt¬ 
water tribe through the winter. 


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FRESH-WATER FISH 


Black Bass 
Croppies 
Herring 
Ring Perch 
Pickerel 
Blue Pike 


Wall-eyed Pike 
Brook Trout 
Lake Trout 
Siskirvit 
Sturgeon 
White Fish 


SALT-WATER FISH 


Sea or Green Bass 
Blue Fish 
Cod Fish 
Flounders 
Haddock 
Halibut 

Salt-water Herring 
Mackerel 


Spanish Mackerel 
Pompano 
Kennebec Salmon 
California or Oregon 
Salmon 
Sheepshead 
Red Snapper 
Smelts 




Encyclopedia op Cookery 


KITCHEN HYGIENE 


Kitchen hygiene is as important in its rela¬ 
tion to family health as personal hygiene is im¬ 
portant in its relation to individual health; its 
study and observance should occupy a conspic¬ 
uous place in the household obligations of every 
woman. While a housewife through favorable 
circumstances may be relieved of the direct par¬ 
ticipation in kitchen duties, nevertheless, she 
should consider it her duty to acquire knowl¬ 
edge which will enable her to supervise intelli¬ 
gently the individuals to whom she entrusts the 
work. 

The kitchen floor should receive first atten¬ 
tion. It should be covered with linoleum so that 
it can be easily swept and mopped; daily care 
in this respect is desirable, for dust and dirt 
constantly gather, even under the most careful 
and cleanly system. 


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Tlie kitchen table should be covered with a 
layer of white oilcloth or a sheet of zinc, to 
permit of its being readily wiped off with a 
moist cloth. 

The kitchen sink should have open plumbing 
so the dust and dirt can be removed from its 
arms and traps. A small wire basket should lie 
in the sink in which scraps of refuse may col¬ 
lect temporarily. A small sink brush and shovel 
should accompany the wire basket. 

Treat the drains from sink and refrigerator 
to a regular and liberal dose of concentrated 
lye once a week; the lye will eat away all fat 
accumulations which may have gathered on the 
interior of the drain-pipes, and thus will pre¬ 
vent the odors incident to fat decomposition. 

A tightly-covered garbage can for all food 
refuse should be kept in some easily-accessible 
but inconspicuous spot. The garbage can should 
be emptied daily, and washed with hot suds at 
least twice a week. 

In summer have the kitchen windows care- 
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fully screened to exclude flies; keep a fly swatter 
handy with which to dispose of the occasional 
fly which may gain entrance. 

All food should be covered. Keep bread in 
the bread-box, and cake in the cake-box. Keep 
all other foods which may be easily ‘‘turned” 
by warmth in a refrigerator. Keep milk bottles 
tightly capped; there are splendid metallic caps 
for this purpose on the market, but be sure to 
keep them clean. The refrigerator should be 
cleaned three times a week, and should be 
scalded twice a week. 

The refrigerator is an air-tight compartment 
in which the flavor of each article of food is to 
an extent absorbed by every other article of 
food; this tendency is strongly inherent in milk, 
butter, and cream, so these foods in particular 
should be kept apart from strongly-scented 
foods, as fish and onions. Meat should be kept 
separate from other foods. It need hardly be 
mentioned that all rancid, sour, or decayed foods 
should instantly be removed from the refrigera¬ 
tor. 


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The pantry is a most important auxiliary to 
the kitchen, and should be looked after with the 
same diligence that is bestowed upon the kitchen 
and refrigerator. Its shelves should be thor¬ 
oughly cleaned once a week; every article of 
food upon them should be kept under dust-proof 
coverings. Cooking utensils should never be 
placed on pantry shelves or be hung on pantry 
hooks until they are well cleaned and dry. Many 
women prefer the kitchen-cabinet to the pantry. 
Lucky indeed is the woman who owns a kitchen- 
cabinet, for its possessor or mistress is thereby 
saved an immense amount of time and incon¬ 
venience. 

No kind of kitchenware seems to be so ser¬ 
viceable and satisfactory as aluminum. It is 
light, conducts heat evenly, and is readily heated 
either by low or full gas flames; it is not af¬ 
fected by the acids present in many foods, and 
is remarkably easy to clean. It seems to be the 
ideal cookingware; therefore we heartily en¬ 
dorse it. 


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Omelet Pan-Saucepan-Double Boiler. 



Sauce Pans 












Encyclopedia of Cookery 


HOW TO MANAGE AND EQUIP THE 
KITCHEN 

Whether kitchen work is laborious or enter¬ 
taining, depends very largely upon the way in 
which it is managed. The kitchen is the greatest 
avenue for waste and leakage, it is the depart¬ 
ment involving the greatest labor and at the 
same time it is the most important in the home. 

The kitchen can be made to absorb every sur¬ 
plus dollar of the average husband’s earnings, 
and at the same time become responsible for 
many ills, or it can be made an institution of 
saving, hygiene and health. It can be made so 
attractive and interesting that the work is not 
laborious, but becomes a constant source of 
study and interest. 

kitchen equipment 

Every kitchen should be equipped with the 
following articles: 


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A clock 


Pood chopper 
Cherry stoner 
Rotary nnt grater 
Hand grist mill 
Apple corer 

6 steel knives different 
sizes, including a bread 
knife 

6 spoons, different sizes 
A small churn 
Potato masher 
Vegetable brush 
Egg whip 

2 bread pans (small) 

2 cake pans 
Pancake turner 
2 large bowls 
A want indicator 
Pepper grinder 
Bread mixer 
Rotary egg beater 
Corn row splitter 
6 mixing bowls, different 
sizes 

A set of labeled food con¬ 
tainers 
Bread box 


3 or 4 casserole dishes of 
aluminum or glass 
A fireless cooker 
Bread board, preferably 
marble slab 
Ice cream freezer 
Scrub pail and brush 
Dust pan 
Oil mop 
Flour sieve 
Ironing board 
Irons 
Scrub pail 
Wash boiler 
Wash board 
2 dustless dusters 
2 flour cloths 
6 dish towels 
2 knit dish cloths 
2 roller towels 
2 cheesecloth bags for let¬ 
tuce 

2 double boilers 
A colander or 1 or 2 finer 
strainers 

Rolling pin and biscuit 
cutter 


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Christian's Self-Calculating Food Scale. 



Miscellaneous Kitchen Utensils. 













Encyclopedia op Cookery 


Large grater Step ladder 

2 dish pans Brush for washing pots 

A scale Cork screws 

Bean pot and cover Broom 

Butter jar Dusters 

Complete set of alumi- Can opener 
num kitchen utensils, Ice pick 
such as pans, egg* 
poacher, etc. 

Supplies which should be kept on hand: 


Flour 

Sugar—powdered 
* ‘ —granulated 
“ —cut loaf 

Corn meal 
Baking powder 
Chocolate 

Whole wheat (berries) 
Unpolished rice 
Dried beans 
Canned tomatoes 
Red pepper pods 
Black pepper berries 
Paprika 
Tea 

Coffee, if used 

Spices 

Nutmeg 


Garlic 

Some kind of shortening, 
vegetable or nut short¬ 
ening preferred 
Extract 
Butter 
Eggs 
Gelatine 

Some kind of nuts 

Potatoes 

Laundry soap 

Toilet paper 

Starch 

Bluing 

Dutch Cleanser 
Brillo, for cleaning alum¬ 
inum ware 


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SLEEPING, EATING, BREATHING, 
EXERCISING 


The sleeping-porch is more important than 
the parlor. The principal work of physical re¬ 
construction is carried on while we a-re asleep, 
and the principal agent in this work of recon¬ 
struction is the oxygen from pure fresh air. 

When we are awake, moving about, and es¬ 
pecially when working indoors, oxygenation of 
the blood is seldom complete; but when we are 
lying down—when the body is relaxed as it is 
during sleep, it is possible for oxygenation of 
the blood to be complete, provided an abundance 
of fresh air be present. 

Four hours of sleep on an outdoor sleeping- 
porch will charge the blood with as much oxygen 
as six hours would in the average bedroom. 

Fresh air is the only remedy known for tu- 
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berculosis. The patient benefits by sleeping out¬ 
doors because of thorough oxygenation of the 
blood; in other words, oxygen destroys disease 
bacteria. If this theory is true in cases of tu¬ 
berculosis it is true in other diseases of bac¬ 
terial origin, and it is especially true in the field 
of prophylactics (disease prevention). 

If a person in ordinary health eats correctly, 
takes a reasonable amount of exercise and sleeps 
out of doors winter and summer, the chances 
are good that disease will remain unknown to 
him. 

A very sharp distinction should be drawn be¬ 
tween appetite and hunger. Appetite is a cul¬ 
tivated desire expressed through the sense of 
CRAVING. Hunger is the normal demand for 
food, expressed through the salivary glands. 

Appetite is the desire for liquor, coffee, to¬ 
bacco, morphine, etc., and for food, when one 
habitually overeats. It is expressed by an 
empty feeling or craving for food—anything to 
fill the stomach; while hunger is felt only in 


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the region of the throat and the mouth. Appe¬ 
tite weakens the body; hunger stimulates 
thought and action. Hunger selects certain 
things; appetite will accept anything. 

Normal hunger can be produced by limiting 
the quantity of food below the actual needs of 
the body, for three or four days, or perhaps a 
week. 

Every pennyweight of food taken into the 
body that cannot be used for body repair or 
energy production must* be thrown off through 
the excretory organs at the expense of energy. 
If the excess is digested it is stored up either 
in the form of fat, or converted into toxins 
which manifest themselves in various abnormal 
conditions we call disease. 

The great majority of colds start at the din¬ 
ner table. All colds come from either exposure 
or overeating. When one is exposed to a draft 
or violent cold the pores of the skin through 
which the body poisons are continually passing 
close, and these poisons are taken up by the 


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circulation and carried to the lungs for oxida¬ 
tion—that is, to be burned with the oxygen we 
breathe. If the lungs are unable to oxidize this 
excess it suppurates and is cast from the body 
in the form of mucous—this is a cold. 

Breathing or respiration is one of the funda¬ 
mental functions of Nature, but few people un¬ 
derstand its importance. One may select, com¬ 
bine and balance one’s food perfectly, but it is 
of no avail unless the blood is charged with suf¬ 
ficient oxygen to accomplish the oxidation pf 
this food material. Oxidation is a chemical 
union of food with oxygen which results in a re¬ 
lease of energy from the food, to supply the 
needs of the body. 

The oxygen intake is limited by the lung ca¬ 
pacity. The lungs of the average woman meas¬ 
ure about 150 cubic inches of air displacement, 
and the lungs of the average man measures 
about 250 cubic inches. The lungs are suscepti¬ 
ble of very great development or enlargement. 
The average woman does not use more than 
half of her lung capacity. 


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The cells of the lungs which are never opened 
up and filled with air are a constant menace to 
the health. The lungs, if completely used, are 
Nature’s greatest defence against disease. On 
the contrary, cells that are not used invite in¬ 
fection and disease. 

The shoulders should be thrown back and the 
lungs inflated to their fullest capacity several 
hundred times each day, and especially just be¬ 
fore retiring and just after rising. Next in 
importance to correct-eating is the keeping of 
the blood stream pure by a plentiful supply of 
oxygen. 

The quality of the air we breathe is of quite 
as much importance as the quantity. If the full 
capacity of the lungs i^ in constant use and the 
air one breathes is fresh, Nature will tolerate 
a great many errors in eating. This is the rea¬ 
son why those who live out of doors need not 
be so careful of their diet. 

On the other hand, if one is pursuing a seden¬ 
tary occupation, working in a room with many 


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people where ventilation is not good, the diet 
must be selected and balanced with a great deal 
of care, otherwise there is sure to be accumu¬ 
lation of effete matter throughout the blood 
stream which will manifest itself in the form of 
some physical disorder. 

Circulation of fresh air in the bedroom is of 
vital importance to the health. Every moment 
we are awake we are drawing upon our store 
of energy, while every moment we are asleep we 
are building or storing up energy. The amount 
of energy the body can store away depends very 
largely upon the quality of the air in the bed¬ 
room. 

exercise 

In the maintenance and construction of the 
human body, Nature demands a certain amount 
of motion. Exercise up to the point of ordinary 
fatigue is constructive, while beyond this point 
it is destructive to the human tissue. This is 
why great athletes, acrobats and prizefighters 
are seldom healthy, and sometimes reach a state 


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of decrepitude before arriving at their fiftieth 
birthday. 

The diet may be perfectly selected and bal¬ 
anced, the air we breathe may be fresh and pure, 
but if we do not take adequate physical exercise 
we must suffer consequent softening of the mus¬ 
cles and general decline in endurance. 

The degree of health and physical efficiency 
that every person is capable of attaining is 
measured very largely by deep breathing, fresh 
air and exercise. 


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FEMININE FREEDOM 

During the past few years woman’s sphere 
of action and usefulness has been very rapidly 
widening in every department of life, except 
that in which she should be supreme, viz., the 
selection and preparation of food. 

Women do not accomplish more because they 
do not undertake more. They do not adopt food 
reform; first, because they are held responsible 
for the table, hence feel that they must conform 
to the old customs to please others; and, second, 
because they have not yet learned to break con¬ 
ventional chains and to think for themselves. 

There is no system of servitude that could 
be more complete than the housewife cooking 
three ‘*square meals ’’ every day and cleaning 
her kitchen pots and dishes. The breakfast 
work laps into the noon, and the noon labor into 
the evening, and the evening far into the night. 


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A system of reform might be installed in 
every borne, that would reduce tbe labor and 
care of the culinary department very greatly, 
if tbe housewife would use a little diplomacy. 

First, every woman should remember the fact 
that a fraction over 90 per cent, of all human 
ills originate at the dinner table or, in other 
words, are caused by errors in eating. There¬ 
fore, every housewife, and especially the mother, 
is largely responsible for the health of the fam¬ 
ily, and her only method of security lies in a 
knowledge of the few simple fundamental laws 
of selecting and balancing the meals. 

Every wife owes to herself and to her children 
the opportunity to cultivate the mental, physical 
and emotional faculties to their highest degree 
of development. It is pathetic to see the young 
wife, anxious to perform her duty and give 
pleasure to others, drop into the treadmill of 
kitchen slavery and get as a .reward for her 
labor disordered digestion, an irritable, nervous 
husband and unhealthy children. 


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Some study given to food reform,—to the 
actual requirements of the body according to 
age, work, climate, etc., would direct all these 
mditions toward better living, higher thinking 
. nd greater happiness. 

The cost of living would be reduced, labor in 
reparing food would be a pleasure, enjoyment 
eating multiplied a hundredfold, digestion 
ould be perfect, good health and good cheer 
ould reign, and above and better than all, the 
ife and mother would have time to improve her 
mind, to think, study, and read, to go into the 
open roads, the fields and woods—to draw some 
spiration from the tranquil grandeur of Na~ 
ire—to endow her posterity with the highest, 
le noblest, and the best. 

The character of freedom that we advocate 
>r woman is not license or masculinity, but the 
reservation and cultivation of all that is en¬ 
abling, elevating and womanly. To make for 
Lis greater freedom however, we insist that 
woman shall have a voice in formulating what 


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is womanly and wliat is elevating. From 
dimpled infancy to maturity, she carries the 
burden of posterity; she loves, labors and ca¬ 
resses nations into strength and power. With 
this responsibility and interest at stake, she 
conld be depended npon to judge fairly well the 
character of freedom which would be best for 
her, for her family, for her country, and for 
all mankind. 

Just to the extent that woman is controlled, 
so will her posterity be controlled by beings 
mentally stronger. Just to the extent that she 
is enslaved, her posterity can be enslaved. Just 
to the extent that she is silenced and governed 
by laws in which she has no voice, that she is 
disenfranchised and refused citizenship, to that 
extent will she bring forth a race that will drag 
the flag of its country into the mire of money 
and politics. 

On the other hand, just to the extent that she 
is healthy, strong and vigorous, her children 
will be healthy, strong and vigorous. Just to 


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Encyclopedia of Cookery 


the extent that her life is joyous, that she cul¬ 
tivates the beautiful, that she is loved and loves 
in return, so will her children be endowed with 
these faculties. Just to the extent that she is 
inspired with a love of country, patriotism, good 
government—that she participates in making 
laws, in the selection of its officers and the ful¬ 
fillment of office, in the shaping and making of 
conditions under which she and her children 
must live, to that extent will her children be 
patriotic and staunch in the cause of justice and 
right, from the humble fireside to the nation’s 
capitol. Woman should have the ballot because 
her instinctive protection for her offspring 
would direct her vote towards political honesty. 


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WOMAN’S TRUE CHARM 


Every woman, even if woman’s desire for 
beauty were not a divinely implanted, dominat¬ 
ing trait, should feel constrained to create in 
herself, within the limits of possibility, and to 
the full extent of her ability, the captivating 
feminine attribute—BEAUTY, reinforced by 
character, charm, and grace. No woman lives, 
regardless of whether she is naturally beautiful 
or not, who does not differ from all other wo¬ 
men in the one respect of her own peculiar type 
of individuality. No matter how inconspicuous 
or.undeveloped this potential individuality may 
be, it can be cultivated; it can be nurtured until 
it attains due prominence in the sight of others. 
Since there are always others in the vast sea of 
humanity who have corresponding strains of in¬ 
dividuality, the woman who covets the gems of 
womanly existence—attention, adoration, and 


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love—by developing her own style of individ¬ 
uality, can attract to herself appreciative, kin¬ 
dred souls of the same or opposite sex. 

An engaging personality is infinitely superior 
to shallow beauty. Women of surpassing beauty 
are nearly always inclined to expect considera¬ 
tion and preferment solely because of their fas¬ 
cinating looks, and not because of their just de¬ 
serts; any gain, therefore, which they make in 
life, is an empty gain. Such women, except 
when they are out-and-out vampires, are classed 
for this reason as pretty, fragile human toys— 
mere animated playthings—which last for a 
season, and which in the end are cast aside. 

Women who have not been favored with good 
looks feel that their real worth and intelligent 
accomplishments must be the passports to those 
things which their hearts most desire. As such 
women ascend higher and higher in the scale of 
mentality, they lessen somewhat their opportu¬ 
nities of getting married; not because they are 
less qualified to become loving wives and moth- 


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ers, but rather because they have raised them¬ 
selves to a plane higher than the average man, 
who for centuries has looked upon woman as 
an inferior being. Fortunately, however, this 
state of affairs is undergoing a rapid change for 
the better. A new era has already been ushered 
in. Thousands of keen-thinking men have awak¬ 
ened to the justice of welcoming such gifted 
women as their compeers. The rapidly-growing 
tendency is to seek women for their true selves 
and their accomplishments; not for sex charms 
and frivolities. 

Women who have dared to put one feeble 
finger upon the pilot-wheel of public affairs, wo¬ 
men who can do things, are now being respected, 
sought, and loved by progressive men who are 
making history and carving out the destiny of 
the future. 

The higher woman rises in intellectuality, the 
more beautiful in character she becomes. While 
with increasing age, on the one hand, facial 
beauty steadily diminishes,—on the other hand, 


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character beauty, through rich experience, in¬ 
creases. 

While every woman should strive to make 
herself as attractive as possible, yet to be use¬ 
ful to humanity at large, she should select some 
line of social endeavor, master it, and thus help 
the evolution of the world, mankind and civili¬ 
zation. 

Finally, though a woman may be beautiful 
physically, temperamentally, and intellectually, 
unless she is possessed of the beauty of superb 
health, which comes only through proper regard 
for hygienic living habits—correct eating in 
particular—she will yet fall short of the stand¬ 
ard of true beauty. 

Following is an excerpt from a lecture deliv¬ 
ered by Eugene Christian before the Ladies 7 
Democratic Club of New York: 

“It is not only woman’s desire, but her duty to 
make herself as beautiful as possible. The beauty of 
woman immortalized the marble of Rome and the can¬ 
vas of Florence. It always has, and always will, sway 


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the destiny of men. Its magnetic and magic power 
has enthroned and dethroned rulers and changed 
the map of nations. 

“Women, if you would be beautiful you must be 
healthy. The pale, frail girl or woman may excite 
sympathy and superficial adoration, but the thing that 
counts—the thing that sends the blood, like molten 
rubies, flying through the veins of men is the glow and 
go, the laugh, the glance and dance, the bubbling vi¬ 
tality, the radiating magnetism of health. These 
things make all women beautiful. Beauty is the 
‘cloud by day and the pillar of fire by night’ that 
moves health’s warm stream upward in the ther¬ 
mometer of fellowship, affection and love, while the 
cold touch of disease on the beautiful but pallid face 
and form heads it for 33 above. Why ? Because we are 
human. A pity? Yes, but the facts remain. 

“Health is impossible without some knowledge of 
liow to select, combine and proportion the material 
that makes the blood, bone and brain—that builds the 
body beautiful.” 


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HOT WEATHER SUGGESTIONS 

Avoid sweets, especially sweet soda-fountain 
drinks. Sugar is composed largely of carbon, 
and carbon is one of Nature’s greatest beat- 
makers. 

Confine the diet largely to semi-acid fruits, 
fresh vegetables, green salads, milk, eggs, nuts 
and a very limited quantity of bread and cereal 
products. Grain foods are the most difficult of 
all carbohydrate matter to digest and assimilate. 

Drink an abundance of pure water between 
meals. 

Avoid all mixed-up sweetened and charged 
water. There is nothing better than plain spring 
or distilled water. 

Avoid blood meats of all kinds, and eat a 
very limited quantity of fats. 

By all means, do not overeat. Every atom of 
food eaten that is not used must be cast out of. 


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the body at a tremendous expense of energy. 

The casting-off process is what we call disease. 

< 

Every housewife and mother should know 
enough about the chemistry of food to avoid 
serving at the same meal things which are chem¬ 
ically inharmonious. 

If these simple laws were observed, sun¬ 
strokes, heat prostrations and other hot weather 
fatalities would be almost unheard of. 


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COLD WEATHEK SUGGESTIONS 

Bodily heat depends very largely upon the 
oxidation of fats. The temperatnre of the body 
therefore can be raised by increasing the fat 
content of the meals, bnt in doing this one mnst 
be careful to reduce all other foods, especially 
starches, in proportion. 

In preparing for unusual exposure to cold, 
one should begin from eight to twelve hours in 
advance. The diet should consist of a liberal 
quantity of butter, nuts, olive oil, cream cheese, 
cream and such sweets as dates, figs, raisins, 
with a small quantity of milk and whole-wheat 
bread. 

Vigorous exercises and a cold shower-bath 
should be taken just after rising, followed by 
a good rubdown in a warm room. 


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WHAT THE WEIGHT SHOULD BE 
ACCORDING TO HEIGHT 


The following table gives the normal weight 
of natural healthy adults, also the weights con¬ 
sidered thin and obese, according to the old 
Greek standard: 


Height 

Ft. Ins. 

Thin 

Males 

weight 

Fat 

Normal 

Thin 

Females 

weight 

Fat 

Normal 

5 

0... 

95 

126 

110 

93 

122 

111 

5 

1... 

100 

138 

120 

94 

128 

116 

5 

2... 

98 

132 

115 

96 

134 

118 

5 

3... 

106 

144 

125 

102 

140 

121 

5 

4... 

110 

149 

130 

105 

145 

126 

6 

5... 

114 

155 

135 

109 

151 

131 

5 

6... 

116 

158 

138 

112 

154 

134 

5 

7... 

118 

161 

140 

114 

157 

136 

5 

8... 

121 

164 

143 

117 

160 

140 

5 

9... 

126 

173 

150 

123 

169 

145 

5 

11... 

131 

178 

155 

126 

173 

150 

5 10... 

133 

184 

160 

128 

179 

155 

6 

0... 

136 

190 

165 

131 

185 

160 

6 

1... 

140 

192 

170 

135 

187 

165 

6 

2... 

148 

201 

175 

143 

196 

170 

6 

3... 

152 

207 

180 

147 

200 

175 


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DIETETIC DO’S 

Drink water and plenty of it. 

Drink fresh milk. 

Drink buttermilk. 

Drink cocoa. 

Drink chocolate. 

Drink fresh fruit juices between meals. 

Eat honey, two tablespoonfuls a day in cold 
weather. 

Eat pure syrups, two tablespoonfuls a day in 
cold weather. 

Eat pure candy sparingly. 

Eat egg custard and light puddings. 

Eat home-made ice cream and ices. 

Eat gelatin. 

Eat junket. 

Eat dates, figs and raisins. 

Eat dried and evaporated fruits. 

Eat fresh fruits very ripe, preferably between 
meals. 


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Eat berries, preferably between meals. 

Eat all kinds of fresh vegetables. 

Eat home-canned vegetables and fruits. 

Eat all green salads (lettuce, romaine, etc.). 
Eat all cereals, preferably the whole grain. 
Eat rice, preferably the unpolished. 

Eat graham bread. 

Eat corn bread. 

Eat bran bread or gems. 

Eat whole wheat and graham crackers. 

Eat rye bread. 

Eat fresh eggs. 

Eat cheese. 

Eat fresh or dried fish sparingly. 

Eat fresh fowl sparingly. 

Eat all kinds of nuts. 

Eat nut butter. 


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DIETETIC DON’TS 

Don’t drink coffee. 

Don’t drink Coca-Cola. 

Don’t drink tea. 

Don’t drink liquor. 

Don’t drink wine. 

Don’t drink beer. 

Don’t drink many soda-fountain beverages. 
Don’t eat much candy—pure home-made if 
any. 

Don’t eat cheap candy. 

Don’t eat cheap ice cream. 

Don’t eat much cake. 

Don’t eat much pie and pastry—none is bet¬ 
ter. 

Don’t eat too much syrup. A tablespoonful 
twice a day. 

Don’t eat much jelly, preserves or jam. 
Don’t eat too much sugar. A rounding tea¬ 
spoonful at each meal is enough. 


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DIETETIC “DON’TS” 

Don’t eat pickles. 

Don’t eat 4 ‘store” catsups, sauces and dress¬ 
ings. 

Don’t eat mustard and vinegar dressings. 
Don’t eat fried foods. 

Don’t eat white flour bread. 

Don’t eat hot cakes. 

Don’t eat crullers or doughnuts. 

Don’t eat “store” canned fruit or vegetables 
if you can get them fresh. 

Don’t eat canned meat. 

Don’t eat cold-storage meats. 

Don’t eat red meat. 

Don’t eat acid fruits with meals. 

Don’t eat vinegar and mustard on salads. 


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THINGS WORTH KNOWING 


Milk and butter should be kept well covered, 
as they absorb the flavor and odor of other ar¬ 
ticles. 

When using sour milk or molasses in baking, 
use soda instead of baking powder and dissolve 
it in the milk. 

Butter should be added to creams and sauces 
in small pieces. This prevents a greasy film 
from forming on the top. 

When mixing any solid with a liquid, add 
slowly a little at a time to prevent its becoming 
lumpy. 

When thickening soups or any liquid with 
cornstarch, arrowroot, etc., first dissolve it in a 
small amount of milk or water, then pour in 
slowly, stirring constantly. 


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When making cream soups always heat the 
milk in a double boiler. When the water in 
the lower part of the boiler comes to a boil, the 
milk has been scalded and is ready for mixing. 

Break eggs into a cup, one at a time, so any 
may be rejected if stale or unfit for use. 

Whipped whites should always be folded in 
the batter, not stirred. 

When separating eggs, do not let any of the 
yolk mix with the whites which are to be 
whipped. 

A bit of salt added to eggs makes them whip 
better. 

When rolling anything in an egg before 
crumbing, always add a tablespoonful of water 
to the egg and mix well to prevent its becoming 
stringy. 

To extract onion juice, press the onion on a 
grater and move slowly up and down the grater, 
until the desired amount has been extracted. 


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All skimmings from soups, gravies, roasts, 
chicken, etc., should be saved for seasoning when 
cooking. 

To skim sauces or gravies remove from the 
fire and put in a tablespoonful of cold water. 
Allow to stand for a few minutes and skim off 
the grease. 

Before spreading crumbs over the tops of 
dishes, mix the crumbs evenly with melted but¬ 
ter over the fire. Dried crumbs are the best 
for this purpose, but fresh bread crumbs are 
better for frying. 

All stale bread should be dried out and grated. 
Put in a box or jar and use when needed. 

When making crumbs from stale bread, dry 
out and rub through a coarse sieve. 

When using crumbs of fresh bread, it is not 
necessary to have them so fine. 

Ice cream and ices should be made sweeter 
than the taste seems to require, as some of the 

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sweet seems to be lost or absorbed by the proc¬ 
ess of freezing. 

Currants and raisins should be thoroughly 
cleaned and rolled in flour before mixing to pre¬ 
vent their settling to the bottom. 

Do not open an oven door or jar the stove 
when a cake is rising in the oven. 

All hard or dry cheese should be grated and 
kept in a covered jar for making au gratin 
dishes. 

When fruits begin to decay the good parts 
should be stewed and used for desserts. 


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THE FAMILY SCRAP-BOOK 

GIVE A CHILD A CHANCE 

The mind of a fchild is merely a receptacle 
that receives impressions from its surroundings. 
Nearly all impressions are made and put into 
this receptacle by what the child sees and hears. 
Many a child is made cowardly and cringing by 
suppression—made to think that it is in some 
way inferior by being forced to act according 
to other people’s wishes instead of its own. All 
government, outside of love, is merely an exhi¬ 
bition of brute force. The child soon learns 
this, and it is not elevated a bit by the discovery. 

Give a child a chance, let its imagination run 
riot. Imagination, which is merely a form of 
exaggeration, is the parent of poetry, music, art, 
and nearly all the beautiful things in the world. 

Teach your child integrity, but let its mind 
have reign. 


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Many children are little savages. They take 
a kind of primitive delight in punishing things. 
They will kill bugs, ants, birds, rabbits and even 
punish kittens and puppies, until this desire is 
overcome by affection for these animals. Love, 
therefore, is the great civilizer. The first heart 
throb of affection marks in a child the boundary 
line between instinctive savagery and human 
civilization. The child should be trained as 
early as possible to love something. Natural 
cruelty disappears in the same ratio that love 
and mercy are developed. 

THE FAULT-FINDING MOTHER 

Many a home is made unhappy and the fam¬ 
ily finally scattered forth, with but few tender 
memories, by a fussy, fault-finding wife or 
mother. 

Most women, in their limited environment, 
take things too seriously. They drop into the 
habit of worrying over everything. Their worry 
finds expression in language criticizing others. 


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Enoyolobe, diia of Oookeky 


This makes them disagreeable. All people who 
find fault lay the blame on some one else, and 
if the “some one else” be a grown-np, he will 
fight back and find some fault himself. If it be 
children who are afraid to talk back, fear, anger 
and injustice will chill natural affection and 
make the mother whom they would worship, un¬ 
der favorable conditions, seem unjust and, by 
comparison, inferior to other mothers. Under 
these continued influences, children begin to 
seek their pleasures away from home, and the 
family becomes scattered, dissipated and broken 
up, all on account of mere trifles. 

In every so-called disagreeable thing some 
good can be found if we will search for it. When 
it is raining and gloomy the countless millions 
of atoms of dust are laid and the air is purer 
than on a beautiful day. Every flash of light¬ 
ning burns miasma and poisonous gases that 
float in the air. When the wind is filling your 
eyes with dust, it is taking the lighter atoms 
into space, and the reflection of the sun upon 
these billions of floating motes make the blue 


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sky. Otherwise the void above would be a black 
abyss. 

The child whose body and brain are most ac¬ 
tive, who is always getting into everything, who 
gives the mother most trouble, as a rule, gives 
back more comfort when he is grown, for the 
childish mischief is merely a bubbling over of 
surplus energy that goes toward making civili¬ 
zation and history in later years. 

ADVICE TO A YOUNG LADY 

If you were trying some leap year to decide 
between two men, as to their amiability and mor¬ 
ality, and all the evidence were in, except their 
habits of eating, and you found that one took 
ham and hot coffee for breakfast, beef and beer 
for luncheon, and pork, potatoes and pie for 
dinner, while the other chap fed upon golden 
grains, vegetables, crisp salads, nuts from the 
.land of the orange blossom, milk, eggs, honey 
and luscious fruits whose color and perfume 
“turns the fancy lightly to thoughts of love,” 


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which one would impress you as making the 
better husband? 

DEMOCRACY OF THE DINING TABLE 

Democracy of the dining table should be a 
matter of family pride. The table is a place to 
assemble, a place of good cheer, a place to culti¬ 
vate good manners, hospitality, and unselfish¬ 
ness, a place to forget the worries of the day, 
to compare notes, and to discuss what has hap¬ 
pened to each and every one. Pride and instinct 
bid us be at our best at the family board. 

For all the grown folks to exercise their rights 
and privileges in these matters and constantly 
suppress the child, is to create a sense of injus¬ 
tice in the child’s mind and inoculate him with 
the poison of rebellion. Every child in the be¬ 
ginning rebels against government, but he will 
soon begin to imitate those around him; the 
example, therefore, should be the best. This is 
what we call civilization. 


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COMPARATIVE MENUS WITH AND 
WITHOUT MEAT: THEIR COST 
AND FUEL VALUES 

The comparative menus wihch follow have 
been compiled mainly for the purpose of indi¬ 
cating the difference in cost and in fuel value 
expressed in calories between meatless meals 
and meals containing meat. 

It will be observed that the home cost of the 
meals containing meat is 150 per cent, more than 
the home cost of the meals containing no meat, 
and that the hotel cost of the meals containing 
meat is 33 per cent, more than the meals con¬ 
taining no meat. Notwithstanding these facts, 
the meatless meals weigh ounces less and 
yield 134 calories more than the conventional 
meals containing meat. Those familiar with food 
chemistry will also note at a glance the striking 
chemical inharmony of the meat meals. The 


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Encyclopedia of Cookery 


i 

meat meals supply about 10 per cent, more calo¬ 
ries than the average person needs. Meals too 
high in caloric value may be detrimental to the 
body in either of two ways. First, if the excess 
food material is digested and assimilated, it will 
be stored up by the body in the form of fat. Fat 
in excess of the amount needed for fuel is a 
constant draft upon the body energy, and it oft¬ 
en becomes a burden and sometimes a source of 
danger. Second, if the excess food is not di¬ 
gested, it must be expelled from the body at the 
expense of energy. Any process that needlessly 
consumes physical energy lowers the general 
efficiency of the body. 

The person who performs an average amount 
of work at an average temperature requires be¬ 
tween two thousand five hundred and three 
thousand calories a day. The fewer the num¬ 
ber of articles required to yield this the better. 

TABLE OF COMPARATIVE MENUS WITHOUT MEAT 

Three meatless meals showing the weight, the 


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Encyclopedia of Cookeey 


cost both at home and at hotels, also the num¬ 
ber of calories they contain: 


Meals 

Weight 

Home 

Cost 

Hotel 

Cost 

Calories 

Breakfast: 






Cereal. 

... 5 

oz. 

3c 

20c 

138 

Cream. 

.. 2 


3^c 

10c 

114 

Nut butter ... 

.. 1 

tt 

1J4c 

15c 

110 

Figs (4) . 

.. 2 

a 

2c 

20c 

170 

Milk (1 glass) 

.. 6 

tt 

3c 

10c 

107 


16 

oz. 

13 

75c 

639. 


Luncheon: 


Whole wheat gems 3 

oz. 

2c 

10c 

200 

Cottage cheese .. 2 

(C 

2c 

15c 

234 

Baked bananas .. 5 

a 

3c 

15c 

170 

Custard .4 

(( 

3c 

15c 

107 

14 

oz. 

10c 

55c 

711 


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Encyclopedia of Cookery 


Home Hotel 


Meals 

Weight 

Cost 

Cost 

Calori* 

Dinner : 

Pea soup. 


2c 

20c 

320 

Carrots . 

..4 “ 

5c 

20c 

107 

Nut roast. 

..4 “ 

5c 

30c 

380 

Corn bread ... 

..3 “ 

2c 

10c 

276 

Peanut butter . 

.. 1 “ 

l^c 

15c 

110 

Pigs (4) . 

..2 “ 

2c 

20c 

170 

Cream cheese . 

.. i “ 

2c 

20c 

112 

Butter. 

.. k* “ 

2c 


110 


24J4 oz. 


$1.35 

1585 

Total. 


44}4c 

$2.65 

2935 


Three conventional meals with meat, showing 
the weight, the cost—both at home and at hotels, 
also the number of calories they contain: 


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Encyclo 

P E D I A 

0 F 

Cook 

E R Y 

Meals 

Weight 

Home 

Cost 

Hotel 

Cost 

Calories 

Breakfast: 

Grape fruit .... 

. oz. 

5c 

20c 

40 

Cereal . 

. 5 “ 

3c 

20c 

138 

Sugar. 

. 1 “ 

2c 


110 

Cream. 

2 “ 

3^c 

10c 

114 

Eggs (2) . 

. 4 “ 

8c 

35c 

160 

Bacon. 

. 1 “ 

4c 

30c 

160 

Coffee . 


2c 

10c 

30 

Toast . 

. 1 “ 

lc 

10c 

75 

Butter . 

• # “ 

2c 


110 


18J4 oz. 

30j£c 

$1.35 

946 

Luncheon: 

Beef . 

. 5 oz. 

15c 

50c 

345 

Potato . 

. 4 “ 

4c 

20c 

108 

String beans ... 

. 4 “ 

2c 

20c 

77 

Apple pie . 

. 2 “ 

2c 

10c 

200 

Coffee . 


2c 

10c 

30 


15 oz. 

25c 

$1.10 

760 


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E N C Y C 

L O P E D I A 

0 F 

Cook 

B R Y 

Meals 

Dinner: 

Weight 

Cost 

Home 

Cost 

Hotel 

Calories 

Soup. 


2c 

20c 

150 

Chops (2) . 

.8 “ 

30c 

50c 

702 

Potato .... 

.5 “ 

5c 

20c 

125 

Onions .... 

.4 “ 

5c 

20c 

75 

Lettuce ... 

. 1J5 “ 

lc 

20c 

8 

Bread. 

. 1 “ 

lc 


75 

Butter .... 

. JS" 

2c 


110 

Pudding ... 

. 3 “ 

2c 

20c 

118 


28 oz. 

48c 

150c 

1363 

Total .... 

. 61% oz. 

$1.03% 

$3.95 

3069> 


TABLE OF COMPARATIVE MENUS WITH MEAT 

SUMMARY 

Conventional ....61%oz. $1.03 y 2 $3.95 3069 1 
Meatless.54J4 oz. 44^c $2.65 2935 

$1.30 


Difference 


6)4oz. 59c 

165 


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Encyclopedia of Cookery 


TABLE SHOWING THE NUMBER OF CALORIES AND 
GRAMS OF PROTEIN CONTAINED IN ONE POUND 
OF SEVEN DIFFERENT STAPLE NON-FLESH 
FOODS, ALSO THE AVERAGE COST TO THE 
CONSUMER 


Protein being the principal food substance in 
meats, fish and poultry, I have selected as sub¬ 
stitutes a group of articles which yields ap¬ 
proximately the same amount of protein and 
which incidentally gives 33 per cent more cal¬ 
oric value and costs the consumer only about 
half as much. 


Cost 


Substitutes for Meat and Wheat 

Number of 

Grams of 

to the 

Calories 

Protein 

Consumer 

Peanut butter, one pound. 

Peas, beans and lentils, dried, 

... 2,500 
one 

110 

.35 

pound . 


no 

.15 

Corn meal, one pound. 

... 1,600 

35 

.05 

Oat meal, one pound. 

... 1,800 

70 

.07 

Dates, one pound. 


10 

.15, 

American Cheese, one pound. 

... 1,900 

no 

.35 

Cottage Cheese, one pound.... 


90 

.25 


11,600 

535 

$1.37 


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TABLE SHOWING THE NUMBER OF CALORIES AND 
GRAMS OF PROTEIN CONTAINED IN ONE POUND 
OF WHEAT PRODUCTS AND SIX STAPLE FLESH 
FOODS, ALSO THE AVERAGE COST TO 
THE CONSUMER 

These tables are designed to show the food 
value and cost of meat, poultry, fish and wheat 
products as compared with a similar number of 
other staple food articles. They also show that 
meat, in fact all flesh, is unnecessary as human 
food and that we could export all of our meat 
and wheat to foreign countries and the stand¬ 
ard of living in America could be actually im¬ 
proved. 





Cost 


Number of 

Grams of 

to the 

Meat and Wheat Products 

Calories 

Protein 

Consumer 

Wheat products, one pound.... 


40 

.10 

Beef, average cut, one pound... 

.. 750 

90 

.45 

Mutton, average cut, one pound 

.. 1,400 

70 

.40 

Pork, average cut, one pound.. 

.. 1,200 

90 

.45 

Veal, average cut, one pound.. 

.. 1,400 

70 

.45 

Poultry, average, one pound .... 

.. 300 

80 

.45 

Fish, average, one pound. 

.. 400 

80 

.30 


7,050 

520 

$2.60 


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Encyclopedia of Cookery 


It will be noticed that the meat and wheat 
group contains 520 grams of protein, while the 
substitutes therefor contain 535 grams of pro¬ 
tein: that the meat and wheat group contains 
7,050 calories, while the substitutes contain 
11,600: that the seven pounds of meat and wheat 
-cost the consumer $2.60, while the seven pounds 
of substitutes cost $1.37. 

By far the largest part of wheat is consumed 
in the form of white bread, which does not con¬ 
tain more than twenty grams of protein to the 
pound. This would make a difference in favor 
of the substitutes of an additional twenty grams 
of protein. Meat is not a food; it is the re¬ 
sult of food. It is the least nourishing and 
most expensive of all our staple food commodi¬ 
ties. Meat contains approximately 20 per cent, 
protein, 10 per cent, fat and 70 per cent, water. 
A better quality of protein can be procured from 
any of the articles given in the substitute table. 
A better quality of fat can be procured from 
butter, cream, olive oil, nuts, cotton seed oil. 


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cocoanut oil, and many other vegetable sources, 
and I am sure a better and cleaner quality of 
water canbedrawnfrom any hydrant. Therefore 
the logical question arises, why pay from forty 
to fifty cents per pound for protein, fat and 
common water, when these substances can be ob¬ 
tained from many more wholesome and 
hygienic sources at perhaps one-fifth of the cost? 

The substitutes cost only about half as much 
and yield nearly 70 per cent, more calories and 
3 per cent, more protein than the meat and 
wheat products. 

The mere food value contained in each of the 
groups composing the tables, is by no means 
the true measure of their worth as food. 

While flesh food contains from 16 to 23 per 
cent, of protein, and gives a generous amount 
of heat and energy (calories), these values are 
offset by the fact that meat contains poisons 
that reside in all animal bodies which are known 
to be the indirect cause of many diseases, and 


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just as the standard of efficiency is lowered by 
things we eat, the value of those things declines. 

It will be seen that both oatmeal and corn 
meal are richer in food value than wheat, oat¬ 
meal containing 200 more calories and 30 grams 
of protein more per pound, while the cost is 33 
per cent. less. Corn meal contains the same 
number of calories per pound and the cost to 
the consumer is only half that of wheat. 


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MEATLESS AND WHEATLESS MENUS FOR SPRING, 
SUMMER, FALL AND WINTER 

These menus yield more calories and protein 
than conventional menus and cost from 30 to 50 
per cent. less. 

FOR SPRING 

Breakfast : 

Cherries 

Oatmeal 

Coddled egg 4 

Rye bread and butter 
Chocolate 

Luncheon : 

Fresh asparagus 
Baked potatoes 
Butter 
Sassafras tea 
Corn muffins 


Dinner : 

Cream' of asparagus 
New peas 
Turnips 

Virginia spoon bread 
Honey 


171 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR SPRING 

Breakfast : 

Evaporated peaches 
Oatmeal 
Shirred eggs 
Potato cakes 
Milk or chocolate 


Luncheon : 

Beet tops, en casserole 
Creamed potatoes 
Baked onions 
Corn bread 
Buttermilk 


Dinner: 

Cream of corn and tomato 
Peas and carrots en casserole 
Stuffed potato 
Spinach 
Cress salad 

Steamed figs with cream cheese 


172 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR SPRING 

Breakfast : 

Baked banana 
Hominy grits 
Scrambled eggs 
Rye bread 
Chocolate 

Luncheon : 

Asparagus with grated cheese 
Stuffed potato 
Sliced tomatoes 
Corn muffins 

Dinner: 

Cream of tomato 

Salted almonds 

Celery—ripe olives 

Peas and carrots, en casserole 

Potato souffle 

Romaine salad 

Egg custard 

173 




Encyclopedia op Cookery 


MEATLESS AND WHEATLESS MENUS FOR SPRING 


Breakfast : 

Soaked prunes 
Pecan meats 
Oatmeal and cream 
Steamed poached egg 
Parsnip cakes 


Luncheon : 

Vegetable salad 
Corn muffin 

Dates, nuts and cream cheese 


Dinner : 

Potato chowder 
Stuffed celery—nuts 
Vegetable roast with tomato sauce 
Peas 

Endive salad 
Chocolate custard 


174 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR SPRING 


Breakfast : 

Baked sweet apple 
Corn hoecakes 
Nut omelet 

Sweet potato croquettes 

Luncheon : 

Vegetable soup 
Cheese souffle 
Scotch oat cake 
Dates and nuts 


Dinner: 

Celery—ripe olives 
Home baked beans 
Creamed parsnips 
Buttered beets 
Corn muffins 
Apple salad 
Prune whip 


175 




Encyclopedia or Cookery 


MEATLESS AND WHEATLESS MENUS FOR SPRING 


Breakfast : 

Russet (sweet) orange 
Hominy grits 
Malted milk 


Luncheon : 

New peas 
Dandelion 
Egg bread 
Nut butter 
Rice pudding 


Dinner : 

Cream of pea 
Rice, southern style 
Brussels sprouts 
Omelet rolled in grated nuts 
Nuts, steamed raisins 
Cream cheese 


176 




Encyclopedia op Cookery 


MEATLESS AND WHEATLESS MENUS FOR SPRING 


Breakfast 

Very ripe banana with cream, dates and 
nuts 
Oatmeal 

Milk or chocolate 

Luncheon : 

Apple and celery salad 
Bean souffle 
Beet tops en casserole 
Corn muffins 
Steamed figs with cream 


Dinner : 

Turnip greens 
Onions en casserole 
Creamed potatoes 
Sliced tomatoes 
Southern corn bread 
Prune whip 


177 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR SUMMER 


Breakfast : 

Russet orange 

Scotch oat cake, with steamed raisins 
and unsalted butter 
Junket 

Luncheon : 

Vegetable soup 
Sweet potato croquettes 
Carrots en casserole 
Prune whip 


Dinner : 

Cream of celery 

Ripe olives 

Salted almonds 

Cornpone 

Stuffed potato 

Stuffed green peppers 

Chocolate 


178 




Encyclopedia op Cookery 


MEATLESS AND WHEATLESS MENUS FOR SUMMER 
Breakfast : 

Berries or fresh apricots with grated 
nuts 

Whipped egg 
Fresh corn cakes 

Luncheon : 

Brussels sprouts 
Baked potato 

Peas and carrots en casserole 
Scotch oat cake 
Egg nog 

i 

Dinner: 

Cream of potato 
Kice and spinach 
Mashed potatoes 
Lima beans 

Sliced onions and tomatoes with 
French dressing 
Corn bread, southern style 
Marshmallow pudding 


179 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR SUMMER 


Breakfast : 

Fresh apricots 
Coddled eggs 
Corn cakes 
Honey 


Luncheon : 

Fresh corn en casserole 
Pint milk 

Steamed figs with whipped cream 


Dinner: 

Cream of okra 
Steamed rice with raisins 
Summer squash 
Sweet potato custard 


180 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR SUMMER 


Breakfast : 

Peaches with whipped egg 
Barley flakes (cook as rolled oats) 
Fresh corn, or rice cakes 

Luncheon : 

Lima beans 
Boiled corn 
Cheese souffle 
Watermelon 


Dinner : 

Melon 

Salted almonds 
Uncooked carrots 
Peas 

Corn hoecake 
Stuffed tomatoes 
Sweet potato croquettes 
Fruit gelatin 

181 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR SUMMER 


Breakfast : 

Peaches—cream 
Natural (unpolished) rice 
Pint of milk 


Luncheon : 

Tomato bisque 
Kice biscuit 

Head lettuce with mayonnaise dressing 
Lima beans 
Cereal coffee 


Dinner : 

Asparagus soup 
Spanish omelet 
Parsnips creamed 
Corn pudding 
Nuts, raisins, cheese 
Milk 


182 




Encyclopedia op Cookery 


MEATLESS AND WHEATLESS MENUS FOR SUMMER 


Breakfast : 

Baked sweet apple 
Corn cakes 
Poached egg 
Milk 


Luncheon : 

Fresh corn 
Lima beans 

Lettuce, tomatoes, ripe olives 
with mayonnaise dressing 
Cantaloupe filled with peach ice 


Dinner : 

Cream of fresh corn 
Rice Carolina style 
Vegetable oysters buttered 
Ice cream 


183 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR SUMMER 


Breakfast : 

Peaches (very ripe) 

Rice cakes 

Hot malted milk 


Luncheon : 

Boston baked beans 
Celery or romaine 
Buttermilk 

Corn hoe-cake and butter 
English walnuts 
Raisins 


Dinner : 

Cream of corn 
Riced potatoes 
String beans 
Buttered beets 
Date pudding 
Whipped cream 


184 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR FALL 

Breakfast : 

Prunes 

Boiled rice with cream 
Scrambled eggs 
Rye bread toast 
Milk or chocolate 

Luncheon : 

Nut omelet 
Potatoes in cream 
Parsnip cakes 
Cheese and fruit salad 
Apple souffle 

Dinner : 

Turnip greens 
Com en casserole 
Buttered beets 
Onion and tomato salad 
Corn muffins 
Egg custard 


185 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR FALL 
Breakfast : 

Melon or grapes 

Baked chestnuts and butter 

Coddled eggs 

Fresh corn fritters 

Chocolate 

Luncheon : 

Barley and tomato soup 
Kohl-rabi au gratin 
Baked sweet potato 
Corn muffins 
Apple and celery salad 
Nuts and dates 

Dinner: 

Cream of tomato 

Bipe olives—nuts 

Stuffed tomatoes 

Mashed potatoes 

Carrots en casserole 

Cold slaw (without vinegar) 

Eye bread 
Kice pudding 

186 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR FALL 

Breakfast : 

Baked banana 
Hominy grits 

Steam poached egg, on rye bread toast 
Milk 

Luncheon : 

Spinach 
Stuffed potato 
Virginia spoon bread 
Sliced tomatoes 
Steamed figs with cream 
Nuts 

Dinner: 

Black bean soup 
White turnips mashed 
Baked potato 
Mushrooms au gratin 
Lima beans 
Beet salad 

Corn bread, southern style 
Egg custard 


187 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR FALL 

Breakfast : 

Prunes 

Nuts 

Hominy with cream and sugar 
Rye bread toast and chocolate 

Luncheon : 

Cream of potato soup 
Apple, cheese and nut salad 
Boston brown bread 
Nut butter 

Dinner : 

Bean soup 
Ripe olives—nuts 
String beans 
Buttered beets 
Mashed potatoes 
Stuffed tomatoes 
Egg salad 

Southern corn bread 
Steamed figs with cream 


188 




Encyclopedia op Cookery 


MEATLESS AND WHEATLESS MENUS FOR FALL 

Breakfast : 

Sweet grapes 
Corn flakes 

Poached egg in baked potato 
Milk or chocolate 


Luncheon : 

Clam chowder 
Vegetable salad 
Boston brown bread 
Dates and nuts 


Dinner : 

Cream of tomato 
Olives—nuts 

Vegetable and nut roast with tomato 
sauce 

Mashed turnips 
Buttered beets 
Romaine salad 
Fruit gelatin 

189 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR FALL 

Breakfast : 

Baked sweet apple 

Baked mush with maple syrup 

Milk 


Luncheon : 

Cream of split pea 
Stuffed potato 
Creamed eggs 
Tomato salad 
Cream of rice pudding 


Dinner: 

Salted almonds 

Ripe olives 

Buttered cauliflower 

Sweet potatoes and com au gratin 

Apple and nut salad 

Egg nog 


190 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR FALL 


Breakfast : 

Malaga or Tokay grapes 
Barley flakes 
Rice patties 
Nut omelet 


Luncheon : 

Home baked beans 

Lettuce and tomato salad 

Fig tapioca with whipped cream 


Dinner: 

Cream of chestnut soup 
Celery—uncooked carrots 
Ripe olives—nut butter 
Sweet potatoes, lima beans 
Spinach or turnip tops 
Virginia spoon bread 
Egg custard 


191 




Encyclopedia 


of Cooksey 


MEATLESS AND WHEATLESS MENUS FOR WINTER 


Breakfast : 

2 red bananas very ripe 
Cream and nut butter 
1 egg 

Corn muffin 
Cocoa 


Luncheon : 

Baked lentils 

Bermuda onions en casserole 
Creamed potato 


Dinner : 

Bean soup 
Oatmeal crackers 
Nut roast and jelly 
Junket 


192 




Encyclopedia 


of Cookery 


MEATLESS AND WHEATLESS MENUS FOR WINTER 


Breakfast : 

Bananas and cream 
Steamed figs 
Unsalted butter 
Pint milk 


Luncheon : 

Virginia spoon bread 
Hot malted milk 
Butter 


Dinner : 

Potato soup 

Cabbage or brussels sprouts 
Corn bread 
Steamed raisins, with 
Cream cheese 


193 




Encyclopedia of Cookery 


MEATLESS AND WHEATLESS MENUS FOR WINTER 


Breakfast : 

Baked apple 
Fried mush 
Nut butter 
Maple syrup 


Luncheon : 

Cream of tomato 
Rice, southern style 
Winter squash 
Endive salad 
Sweet potato, candied 


Dinner : 

Cream of corn 
Celery, nuts, ripe olives 
Nut roast 
String beans 
Egg custard 


194 




Encyclopedia 


of Cookery 


MEATLESS AND WHEATLESS MENUS FOR WINTER 


Breakfast : 

Oatmeal—butter—cream 
Glass of milk 
An egg 
Corn muffin 


Luncheon : 

Vegetable soup 
Carrots and peas 
Corn hoe-cake 
Marshmallow pudding 


Dinner: 

Tomato bisque 
Sweet potato 

Squash or pumpkin stewed 
Virginia spoon bread 
Egg custard 


195 




Encyclopedia 


or Cookery 


MEATLESS AND WHEATLESS MENUS FOR WINTER 


Breakfast : 

Baked apple 
Rice or barley and cream 
Glass of milk or 1 egg 
Oatmeal cracker 


Luncheon : 

Cream of rice 
Carrots or parsnips 
Cup of junket or 
Clabbered milk 


Dinner: 

Turnip soup 

Turnips or squash 

Parsnips or carrots 

Nut omelet and toasted corn cake 


196 




Encyclopedia 


of Cookery 


MEATLESS AND WHEATLESS MENUS FOR WINTER 


Breakfast : 

Prunes 

Oatmeal (liberal portion) 
Butter 

Glass rich mik 


Luncheon : 

Stewed celery or asparagus tips 
Dried pea puree 
Mashed potato 
Buttermilk 


Dinner : 

Cream of tomato with 
Eye bread croutons 
Lima beans 
Lyonnaise potatoes 
Southern corn bread 
Prune whip 




197 




Encyclopedia 


of Cookery 


MEATLESS AND WHEATLESS MENUS FOR WINTER 


Breakfast : 

Tokay grapes 

Flaked rye—cooked over night 
with cream and sugar 
Nut omelet 
Corn cakes 


Luncheon : 

Alligator pear salad with mayonnaise 
dressing 

Hot southern corn bread and butter 
Buttermilk 


Dinner : 

Cream of pea 

Cauliflower en casserole, served with 
grated Parmesan cheese 
Virginia spoon bread 
Marshmallow pudding 


198 




Encyclopedia 


of Cookery 


BALANCED MENUS WITHOUT MEAT 

For many centuries meat and bread have been 
considered the chief staffs of life, and while they 
still constitute more than sixty per cent, of the 
diet of civilized man, they are both decreasing 
in popularity. An excess of meat and bread is 
the primary cause of nearly all forms of rheu¬ 
matic and sympathetic disorders so prevalent 
among civilized people. The use of meat and 
bread is decreasing just in proportion as the 
number of people studying human nutrition in¬ 
creases. 

Meat contains only fats and protein, and both 
of these elements can be obtained in much 
cheaper, purer and better form from vegetables 
and dairy products. 

The housewife, who desires to discontinue the 
conventional meat diet and adopt for her fam¬ 
ily instead a modern scientific menu, can pro¬ 
cure the necessary fats and proteins from the 
following articles: 


199 




Encyclopedia op Cookery 


SUBSTITUTES FOR MEAT 


Proteins 


Fats 


Milk 

Cheese 

Eggs 


Fish 

Fowl 

Dried beans, peas, lentils 

Wheat gluten 

Nuts 

Peanut butter 


Butter 
Cream 
Olive oil 
Nut oil 
Nuts 

Peanut butter 
Cocoanut fat 


Note.— It will be noticed that nuts and nut 
butter appear in both columns. Nuts, especially 
peanuts, are rich in both fats and protein. 

If the housewife can induce the family to sub¬ 
sist for a few days or a week upon the menus 
that follow, with a liberal portion of the proteins 
given above, the change from the conventional 
meat diet will be made not only without protest, 
but with much benefit. 


200 




Encyclopedia 


of Cookery 


BALANCED MENUS WITHOUT MEAT 

SPUING 

Breakfast 

Prunes or baked banana 
Whole wheat or rice 
Nut omelet 

Bran gems Dairy or nut butter 

Milk, chocolate or cocoa 

Luncheon 

Young carrots, celery and ripe olives 
Spinach, peas or string beans 
Baked potatoes Whole wheat or com bread 
Nuts or nut butter 
Steamed figs with cream cheese 
Buttermilk or chocolate 

Dinner 

Cream of pea soup- with croutons 
Celery or young carrots, uncooked 
Ripe olives Nuts 
Stuffed tomatoes 

Asparagus with Parmesan cheese 
Riced potatoes Virginia spoon bread 

Romaine or lettuce salad 

Gelatin or ice cream Chocolate with whipped cream 


201 




Encyclopedia 


of Cookery 


BALANCED MENUS WITHOUT MEAT 

SUMMER 

Breakfast 

Fresh apricots or sweet peaches 
Farina with cream 
Steamed poached eggs on toast 
Com muffins Butter 
Milk or chocolate 

Luncheon 

Cantaloupe 

Boiled com Peas 

Lettuce, cucumber and radish salad 
Bran gems Pecan nuts 
Fruit gelatin 

Dinner 

Cream of tomato with croutons 
Com en casserole String beans 

Buttered beets Nuts 

Fruit salad Cheese crackers 

Southern corn bread 
Cantaloupe 

202 




Encyclopedia 


op Cookery 


BALANCED MENUS WITHOUT MEAT 

FALL 

Breakfast 
Pears or persimmons 
Cereal Coddled eggs 
Potato cakes or fresh, corn gems 
Nuts Dates 
Chocolate, milk or sassafras tea 

Luncheon 
Vegetable chowder 

Baked corn Lettuce salad 

Bran bread or gems 
Cantaloupe or watermelon 
Milk 

Dinner 
Cream of corn 

Ripe olives Vegetable and nut roast 

Whole wheat gems or bran bread 
Spinach Onion en casserole 

Lettuce and tomato salad with nuts 
Egg-bread pudding 
Chocolate or cereal coffee 

Note. — If an animal protein is desired, fish or fowl 
may be served instead of the nut roast. 

203 




Encyclopedia 


of Cookery 


BALANCED MENUS WITHOUT MEAT 

WINTER 


Breakfast 


Prunes or baked bananas 
Boiled wheat or corn hominy 
Nut omelet Corn muffin 

Milk, chocolate or sassafras tea 


Luncheon 
Home baked beans 

Celery Ripe olives 

Whole wheat bread Peanut butter 

Chocolate or sassafras tea 


Dinner 

Cream of pea soup with croutons 
Celery Young carrots Ripe olives 

Mashed turnips Spinach 

Riced potatoes Bran gems 

Nuts Fruit salad 
Egg custard 
Sweet or buttermilk 


204 




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of Cookery 


SUGGESTIONS FOB THE MANUAL 
LABOBER 

If one is engaged in active physical labor, 
snch as farming, mining, heavy factory work or 
in any vocation where the muscles are in con¬ 
stant use, one may safely partake of menus as 
given without change or modification. There 
may be cases where extreme physical labor or 
activity is being performed such as in football, 
athletic contests, or by iron workers, or rolling 
mill employees, where these menus need to be 
increased beyond the proportions given. 

The actual necessity for food is governed by 
three things: age, activity of w T ork, and the tem¬ 
perature of environment. If some study is de¬ 
voted to the suggestions herein given and some 
time devoted to experimentation, the student 
will soon become familiar with his or her re¬ 
quirements, measured or determined by age, oc¬ 
cupation, temperature, the amount of fresh air 


205 




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op Cookeby 


breathed every day, the mental condition, 
whether disturbed or tranquil, and feeding him¬ 
self will become a most fascinating study. 

When one first begins to recognize the great 
importance and wonderful possibilities of scien¬ 
tific feeding, he is apt to swing the pendulum 
of reform to the opposite extreme and make 
eating a laborious process, by weighing and 
measuring all food. This is a mistake. Nature 
demands that in order to be healthy the animal 
body take a certain amount of exercise every 
day and breathe a certain amount of air. These 
things are to the human body what the auto¬ 
matic governor is to the steam boiler. If we 
do not eat enough, Nature gives us the signal of 
hunger, and if we slightly overeat, we consume 
or work oft the surplus by labor. 

The following menus (given in ounces, grams 
of protein and calories) are intended for those 
engaged in ordinary manual labor like farming, 
gardening, carpentering, or the heavier kinds of 
factory work. They yield the maximum of 
nourishmment at the minimum of cost. 


206 




Encyclopedia 


of Cooksey 


BALANCED MENUS FOR THE MANUAL 
LABORER 


SPRING 

Weight 


Meals in ozs. 

Breakfast: 

Evaporated peaches. 4 

Rolled oats . 5 

Butter . % 

Cream . 3 

Dates . 2 

Pint of milk. 16 


3oy 2 

Luncheon: 

Home baked beans. 5 

Rye bread and cheese. 6 

Pint of milk. 16 


27 

Dinner: 

Split pea soup. 8 

Cabbage en casserole. 5 

Eggs (2) . 4 

Corn bread. 8 

Butter . Ys 

Rice pudding. 6 


31 % 


. 89 

207 


Protein 
in grams 


1 

7 

0 

0 

1 

14 


23 

9 

22 

14 


45 


12 

0 

15 

20 

0 

4 


51 


119 


Calories 


90 

135 

110 

165 

156 

310 

966 

190 

345 

310 


845 


320 

45 

160 

817 

110 

290 


1742 


3553 


Total—Per day 































Encyclopedia 


of Cookery 


summer 


Meals 

Weight 
in ozs. 

Protein 
in grams 

Calories 

Breakfast: 

Peaches (2) . 

. 4 

% 

50 

Rice . 

. 6 

4y 2 

151 

Eggs (2) . 


15 

160 

Graham bread. 

. 4 

11 

290 

Butter . 

. 1 

0 

220 

Cream . 

. 2 

0 

110 

Pint of milk. 

.16 

14 

310 


37 

45 

1291 

Luncheon: 

Corn on cob. 

. 4 

2% 

107 

Butter . 

. 1 

0 

220 

Bran gems . 


16 

260 

Pint of milk. 


14 

310 


25 

34y 2 

897 

Dinner: 

Fresh fish. 

. 4 

12 

58 

String beans. 


3 

77 

Sweet potatoes. 

. 4 

2y 

74 

Butter . 


0 

220 

Corn muffins. 


10 

408 

Pint of milk. 


14 

310 

Prune whip. 

. 3 

6 

137 


37 

47 y 

12S4 

Total—Per day. 


12634 

3472 


208 



































Encyclopedia 


of Cookery 


FALL 

Weight 


Meals in ozs. 

Breakfast: 

Baked apple. 4 

Samp . 6 

Butter . 1 

Cream . 2 

Eggs (2) . 4 

Figs . 3 

Pint of milk. 16 


36 

Luncheon: 

Vegetable chowder. 8 

Fish . 4 

Potato . 4 

Whole wheat bread. 4 

Butter . 1 


21 

Dinner: 

Vegetable roast. 8 

Onions en casserole. 5 

Corn bread. 4 

Butter. 1 

Peanut butter. 1 

Steamed figs. 4 


23 


. 80 
209 


Protein 


grams 

Calories 

% 

129 

4 

153 

0 

220 

0 

110 

15 

160 

3 

245 

14 

310 

36% 

1327 

5 

150 

12 

50 

2% 

64 

10 

282 

0 

220 

29% 

766 

31 

572 

1% 

75 

10 

408 

0 

110 

7 

110 

4 

340 

53% 

1615 

119% 

3708 


Total—Per day 



































Encyclopedia 


OF COOKBBY 



WINTER 

Weight 

Protein 


Meals 

in ozs. 

ip grams 

Calories 

Breakfast; 

Prunes . 


4% 

225 

Oatmeal . 

. 6 

7% 

148 

Butter . 

. 1 

0 

220 

Cream . 

. 2 

0 

110 

Eggs (2) . 

. 4 

15 

160 

Bran gems. 


22 

270 

Cup of chocolate. 

. 8 

8 

165 


30 

57 

1298 

Luncheon: 

Baked beans. 


7% 

165 

Brown bread. 

. 4 

10 

280 

Butter. 

. 1 

0 

220 

Banana . 



72 

Peanuts . 

. 1 

7 

110 

Dates . 

. 2 

1 

156 

Cream . 

. 2 

0 

110 


18 

27% 

1113 

Dinner: 

Cream of potato soup.. 


7% 

195 

Fish . 


15 

60 

Baked potato. 


2% 

104 

Turnips . 


2 

65 

Corn bread. 


10 

408 

Egg custard. 

. 4 

2 

100 

Sassafras tea. 

. 8 

1 

73 


38 

40 

1005 

Total—Per day. 

210 

124% 

3416 






































Encyclopedia 


or Cookery 


BALANCED MENUS FOR ONE PERFORM¬ 
ING LIGHT LABOR 


Meals 

SPRING 

Weight 
in ozs. 

Protein 
in grams 

Calories 

Breakfast: 

Banana . 

. 6 

3 

228 

Oatmeal . 

. 6 

8 

157 

Cream . 

. 2 

0 

114 

Butter .. 

. % 

0 

110 

Milk . 

. 8 

7 

110 


22i/ 2 

18 

719 

Luncheon: 

Bean soup . 

. 5 

12 

320 

Carrots (uncooked)... 

. 2 

0 

25 

Spinach . 

. 4 

0 

95 

Whole wheat bread... 

. 3 

2 % 

70 

Peanut butter. 

. 1 

7 

110 


15 

21% 

620 

Dinner: 

Cream of pea soup.... 

. 5 

12 

320 

Carrots en casserole... 

. 4 

2 

107 

Macaroni au gratin... 

. 3 

8 

180 

Corn muffins. 

. 3 

7 

276 

Brown Betty. 

. 3 

4 

300 

Cup of chocolate. 

. 4 

4 

84 


22 

37 

1257 

Total—Per day. 


76% 

2596 


211 

































Encyclopedia 


or Cookery 


BUMMER 


Meals 

Weight 
in ozs. 

Protein 
in grams 

Calories 

Breakfast ; 

Peaches or melon. 


% 

50 

Rran gems or corn muffins. 

o 

11% 

135 

Butter . 

.. % 

0 

110 

Eggs (2) . 


15 

160 

Sassafras tea . 

.. 8 

1 

73 


18% 

28 

528 

Luncheon: 

Ears of corn (2). 

.. 3 

*X 

85 

Butter . 

.. % 

0 

110 

Pint of buttermilk. 

.. 16 

14 

160 


19% 

15^ 

355 

Dinner ; 

Green salad. 

2 

2 

110 

Peanut butter. 

.. 1 

7 

110 

String beans. 


3 

77 

Boiled corn. 

.. 3 

iy 4 

85 

Bran gems. 

9 

8 

135 

Fruit gelatin . 


3 

90 

Milk . 


7 

155 


24 

2iy 4 

762 

Total—Per day. 


75% 

1645 


212 































Encyclopedia 


of Cookery 


FALL 


Meals 

Weight 
in ozs. 

Protein 
in grains 

Calories 

Breakfast: 

Prune© . 

. 4 

' 4 

180 

Boiled rice. 


3y 2 

151 

Egg (1) . 

2 

7% 

80 

Milk . 

. 8 

7 

110 


20 

22 

521 

Luncheon: 

Vegetable roast. 

. 4 

15% 

286 

Green salad. 

. 2 

% 

110 

Very ripe banana. 

. 3% 

1% 

114 

Peanut butter. 

. 1 

7 

no 

Dates. 

. 2 

1 

156 


12 % 

25% 

776 

Dinner: 

Broiled fish. 

. 5 

15% 

65 

Baked potato. 

. 3 

2 

80 

Turnips en casserole... 

. 3 

1% 

40 

Bran gems. 

. 2 

8 

135 

Butter.. 

. 1 

0 

220 

Carrots (uncooked).... 

. 2 

0 

25 

Bread pudding. 

. 3 

3 

118 


19 

29 % 

683 

Total—Per day. 


77% 

1980 


213 
































Encyclopedia 


of Cookery 


WINTER 


Meals 

Weight 
in ozs. 

Protein 
in grams 

Calories 

Breakfast: 

Very ripe banana.... 

. 6 

3 

228 

Dates or figs. 

. 3 

2y 2 

234 

Cream. 

. 2 

0 

114 

Whole wheat hominy 


5% 

157 

Milk . 

. 8 

7 

110 


25 

18 

843 

Luncheon: 

Spaghetti, Italian style, with 
cheese and tomato sauce.. 8 

19 

370 

Cup of chocolate. 

. 8 

8 

165 


16 

27 

535 


Dinner: 


Bean soup. 

5 

12 

325 

Vegetable roast. 

3 

15% 

286 

Onions en casserole. 

4 

1% 

75 

Carrots or cabbage (uncooked) 

2 

0 

18 

Bran gems. 

2 

8 

135 

Prune whip. 

3 

6 

137 


19 43 976 


60 88 2354 


214 


Total—Per day 




























Encyclopedia of Cookeby - 


BALANCED MENUS FOR THE SEDEN¬ 
TARY WORKER 



SPRING 

Weight 

Protein 


Meals 

in ozs. 

in grams 

Calories 

Breakfast; 

Banana.. 


1% 

97 

Cream . 

. 2 

0 

114 

Peanut butter. 

. 1 

7 

110 

Cereal . 


9 

140 

Figs . 


2 

170 

Cup of chocolate. 

. 4 

8 

160 


17 % 

27% 

791 

Luncheon: 

Vegetable soup. 

. 5 

5 

90 

Graham gems. 


11 

200 

Butter. 

% 

0 

110 

Rice pudding. 


2% 

140 

Glass of milk. 

. 8 

7 

155 


19% 

25% 

695 

Dinner ; 

Cream of rice soup.... 


9 

80 

Fish (trout). 

. 6 

31 

160 

Stuffed potato. 


10 

120 

Dandelions . 

. 3 

1 

50 

Bran muffins. 

. 2 

11 

135 

Apple tapioca pudding.. 

. 3 

2% 

140 


23 

64% 

685 

Total—Per day. 

215 

117% 

2171 

































Encyclopedia 


of Cookery 


BUMMER 


Meals 

Weight 
in ozs. 

Protein 
in grams 

Calories 

Breakfast: 

Peaches . 


% 

50 

Figs . 


2 

170 

Nuts (pecans). 

. 1 

5 

210 

Eggs (2). 


15 

160 

Whole wheat cracker.. 

. 1 

1 

65 

Banana . 


1% 

125 

Peanut butter. 


7 

110 


16% 

32 

890 

Luncheon: 

Corn (2 ears). 

. 3 


85 

Milk . 

.. 8 

7 

155 

Butter . 

. % 

0 

no 

Egg custard. 

. 2 

2 

100 


13% 

10^ 

450 

Dinner: 

Salad, lettuce, carrots, 
with dressing. 

celery 
. 2 

2 

no 

Fish (cod). 

. 5 

15% 

65 

Potato. 

. 3 

2 

80 

Turnips . 

. 3 

1% 

40 

Whole wheat bread... 


2% 

70 

Gelatin . 


3 

90 


17 26% 455 

.47 69 1795 

216 


Total—Per day 


































Encyclopedia 


op Cookery 


Meals 

FALL 

Weight 
in ozs. 

Protein 
in grams 

Calories 

Breakfast: 

Cantaloupe . 

.8 

0 

40 

Corn hominy. 

. 5 

5 

102 

Cream . 

. 2 

0 

114 

Eggs (2). 

. 4 

15 

160 

Oatmeal crackers. 

. 1 

1 

65 

Cereal coffee. 

. 4 

0 

20 

Butter, in cube. 

. % 

0 

110 

• 

24% 

21 

611 

Luncheon: 

Spoon bread or corn muffins. S 

18 

610 

Pint of milk. 

.1G 

14 

310 


24 

34 

020 

Dinner: 

Cream of pea soup. 


12 

320 

Onions en casserole.... 


1 

60 

Macaroni au gratin.... 

. 4 

12 

275 

Lettuce . 

. 1 

0 

3 

Peanut butter. 

. 1 

7 

110 

Sweet potato custard... 

. 6 

3% 

283 

Boston brown bread.... 

. 2 

8 

170 


26 

43% 

1221 

Total—Per day. 


98% 

2752 


217 
































Encyclopedia 


or Cookery 


WINTER 

Weight 


Meals in ozs. 

Breakfast: 

Baked banana. 4 

With cream. 2 

Wheat hominy. 6 

Butter. % 

EK (1). 2 

Bran bread toast. 1% 

Cup of chocolate or milk. 8 


24 


Luncheon: 


Home baked beans. 4 

Smoked fish. 4 


8 


Dimer; 


Cream of rice soup. 5 

Chestnut roast. 3 

Baked winter squash. 4 

Slaw or celery. 2 

Steamed figs with cream 

cheese . 3 

Cereal coffee. 4 


21 
,. ~53 
218 


Protein 
in grams 


10 

0 

5 % 

0 

7 

3 

8 


33 % 


7 

21 


28 


4 

24 

0 

0 

12 

0 

40 


101 % 


Calories 


135 
114 
157 
110 
80 . 
110 • 
165 


871 


150 

135 


285 


75 

170 

55 

5 

270 

20 


595 

1751 


Total—Fer day 
































Encyclopedia 


of Cookery 


DINNER-PAIL LUNCHEONS FOR THE 
MANUAL LABORER 


Meals 

Weight 
in ozs. 

Protein 
in grams 

Calories 

Spring — Luncheon ; 

Whole wheat and rye bread and 
cottage cheese sandwich... 6 

38 

515 

Peanuts . 

.. 1 

6 

110 

Dates . 

.. 2 

1 

156 

Banana . 

.. 4 

1% 

110 

Milk . 

.. 8 

7 

155 


21 

53% 

1046 

Summer — Luncheon: 

Graham bread and butter 

sandwich . 

.. 5 

11 

510 

Banana and peanut butter. 

.. 5 

8% 

220 

Eggs (2). 


15 

160 

Peaches (2). 

.. 6 


75 


20 

35% 

965 

Fall — Luncheon ; 

Home baked beans. 

.. 4 

7 

150 

Bran bread and cheese.... 

.. 6 

15 

259 

Banana . 

.. 4 

1% 

110 

Peanuts ... 

.. 1 

6 

110 


15 

29% 

629 

Winter — Luncheon ; 

Corn bread. 


10 

282 

Butter. 

.. 1 

0 

220 

Smoked fish. 

.. 5 

28 

235 

Peanut butter. 

.. 1 

6 

110 

Figs . 

.. 2 

2 

170 

Milk . 


7 

155 


21 

53 

1172 


219 
































Encyclopedia 


of Cookery 


UNCOOKED FOOD 

The cook has imposed his art upon nearly 
every class of human food. While he has suc¬ 
ceeded in rendering available for food many 
hitherto inedible substances, yet it is extremely 
doubtful whether his art can be called a blessing 
or menace to mankind. 

Flesh foods, for example, are a class of foods 
which cannot be eaten uncooked. Since it is the 
opinion of many eminent scientists that flesh 
foods are both unhygienic and unnecessary, the 
cook, then, has not contributed anything of value 
by making such foods acceptable to the taste 

Scientists have of late discovered in uncooked 
foods substances called vitamines, which have 
been found to be of untold value in maintaining 
the health. These vitamines are very sensitive 
substances which succumb to heat. A diet com¬ 
posed entirely of cooked foods, because of lack 
of vitamines, is totally inadequate for body 


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op Cookeby 


maintenance. What stronger argument in favor 
of uncooked foods need we offer! 

Uncooked foods have without doubt a much 
higher nutritive and therapeutic value than 
cooked foods. 

If careful thought be exercised in selecting 
and balancing an uncooked meal, so as to secure 
the requisite proportions of carbohydrates, fats, 
proteins, and mineral matter, the uncooked diet 
in most cases will prove more appetizing, more 
satisfying, more nutritious, and more remedial 
than the average cooked meal. 

A natural, uncooked diet will generally re¬ 
move the causes of stomach acidity, fermenta¬ 
tion, and intestinal congestion. Indications are 
that half of our ailments arise primarily from 
such disorders. 

It is absolutely necessary, from a health 
standpoint, if cooked meals are preferred, that 
some uncooked article should be eaten at every 
meal. Our daily rations cannot be called bal- 


221 




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anced unless some uncooked foods are included. 

The following menus have been prepared for 
the purpose of showing how uncooked foods 
should be selected and combined. 


222 




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of Cookery 


UNCOOKED FOOD 


SPRING AND SUMMER 
Breakfast 


Peaches, melon or cherries 
Very ripe banana with dates and cream 
Pecans Pignolias 

Egg float Milk 


Luncheon 


Stuffed tomato salad with mayonnaise dressing 
English walnuts Ripe olives 

Pulled figs 

Cottage cheese Sour milk 


Dinner 

Celery New Carrots 
•Pecans, Dates, Raisins, Almonds 
Smoked white fish 
Lettuce and tomato salad 
Cheese 

Berries with grated nuts, and egg float 


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of Cookery 


FALL AND WINTER 


Breakfast 

Soaked prunes, or persimmons with cream 
Pecans Pignolias 

Flaked wheat with dates and cream 
Milk and egg shake 


Luncheon 


Celery Peanut butter 
Very ripe banana, with dates and cream 
Ripe olives Black walnuts 

Fruit salad 
Buttermilk 


Dinner 


Tender carrots Stuffed celery hearts 

Dried corn (soaked) cream Brazil nuts 

Endive salad with mayonnaise dressing 
Fruit gelatin or marshmallow pudding 
Cheese, raisins, nuts 


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Almost all foods in their natural state can be 
eaten together at the same meal, with the ex¬ 
ception, perhaps, of lemons, oranges, grapefruit, 
and pineapple, with prunes, dates, figs, and 
raisins. These extremes should be avoided. 

The following articles should furnish suggest 
tions for outlining menus and varying them at 
all seasons of the year. 

Salads of all kinds 
Nuts of all kinds 
Cheeses of all kinds 
Fruits, berries and 
melons 

Ice creams and ices 
Dried fruits, soaked 
Flaked grains, soaked 
Sweet milk 


Buttermilk 
Nut butter 

Uncooked eggs, in dif¬ 
ferent ways 
Junket 
Cream cheese 
Figs, dates and raisins 
All dried and evapo¬ 
rated fruits 


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of Cookery 


FOOD FOR CHILDREN RANGING FROM 
ONE TO SEVEN YEARS OF AGE 

It will be noticed from the tables on page 93 
that deaths from diarrhoea of children under 
two years of age almost equal those from all 
other causes. This fact emphasizes, as nothing 
else possibly could, the importance of child feed¬ 
ing. 

The period from two to seven years of age, 
while not so hazardous as the infant period, 
equals the earlier period in importance because 
it usually determines the hardihood and vitality 
of the later child period. 

Special care should be exercised with regard 
to food quantity. A child is very apt to over¬ 
eat and, the habit once formed, is difficult to 
overcome. A sufficient amount of solid foods 
should be given at meals, and only liquids should 
be given between meals. 


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or Cookeby 


The amount of sweets given to children should 
be carefully limited. Sugar is an excellent food, 
but it should be confined to the natural sweets 
such as dates, figs, raisins, with now and then 
a little honey, maple syrup, or home-made ice 
cream. The excessive use of sugar in the form 
of highly-colored candies, chocolates, etc., etc., 
is in reality habit-forming, and often wields a 
marked influence over the health of later years. 

If the diet of the healthy child were composed 
entirely of whole grains, whole milk and a few 
fresh vegetables and fruits, it could healthfully 
subsist without the use of sweets in any form 
through all seasons of the year. 

DIAKRHOEA 

Diarrhoea, which is so common among chil¬ 
dren, cap be checked by giving a meal or two 
composed wholly of puree of rice or chestnuts, 
thinned with boiled milk to the consistency of 
cream soup. Constipation, on the other hand, 
can be removed, and the bowels restored to nor- 


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of Cookery 


mal action, by limiting tbe quantity of cereals, 
and by giving the child daily just before retir¬ 
ing and just after rising, a few spoonfuls of 
prune or orange juice. 

If mothers studied out the smallest number 
of articles that would properly nourish their 
children at all seasons of the year, and exercised 
careful control over their diet, they would con¬ 
serve the life, and raise the standard of health, 
of thousands of children, who otherwise, per¬ 
mitted to eat omnivorously, develop digestive 
troubles before they reach their teens. 

The following is a list of foods, grouped un¬ 
der their respective periods, which affords all 
the nourishment a child needs during the four 
seasons of the year. 


22$ 




Encyclopedia 


of Cookery 


SPRING AND SUMMER 


Barley 

Rice 

Cornflakes 

Farina 

Eggs, poached 
Eggs, soft boiled 
Eggs, steamed 
Eggs, scrambled 
Eggs, whipped 
Cream sonps 
Potato, white or sweet 
Summer squash 
Malted milk 
Delicate custard 
Honey 
Maple sugar 
Milk 

Home-made 


Puree of corn 
Puree of pea 
Puree of bean 
Zwieback 
Corn bread 

Whole wheat bread or 
crackers 

Bran bread or crackers 
Bran cookies 
Very ripe bananas 
Apricots, plums, pears 
Grape juice 
Orange juice 
Peanut butter 
Junket 
Gelatin 
Buttermilk 
ice cream 


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or Cookery 


FALL AND WINTER 


Bran bread, crackers or cookies 
Steamed figs, dates or raisins 


Very ripe banana 
Baked apple 
Persimmons 
Soaked prunes 
Orange juice 
Grape juice 
Peanut butter 
Junket or gelatin 
Buttermilk Milk 
Malted milk 
Delicate custard 
Maple sugar Honey 
Home-made ice cream 
Whole Wheat bread or 
crackers 


Oatmeal or flaked wheat 
Soup 

Corn hominy (grits) 
Corn mush or farina 
Eggs, poached 
Eggs, soft boiled 
Eggs, steamed 
Eggs, scrambled 
Eggs, whipped 
Potato, white or sweet 
Winter Squash 
Puree of bean 
Puree of pea 
Puree of corn 
Turnips Carrots Parsnips 
Zwieback or corn bread 


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Young children from one to three years of age 
should subsist largely upon liquid or semi¬ 
liquid foods, such as milk, whipped eggs, cream 
soups, puree of vegetables and cereals very 
thoroughly cooked. At this early age children 
should eat little but often, and very few things 
at a meal. They should be allowed to eat three 
regular meals and a glass or two of milk be¬ 
tween meals. 


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of Cookery 


SAMPLE MENUS FOE CHILDREN FROM 1 TO 3 
YEARS OF AGE 

BbEAKFAST : 

1 rounding tablespoon of well cooked cereal 

2 or 3 soaked prunes 

1 glass milk 

Dinner: 

Small baked potato 
y 2 very ripe banana with cream 
Peanut butter—whole wheat cracker 
Milk 

Supper : 

2 or 3 soaked prunes 
Whole wheat cracker 
1 glass milk 

Breakfast : 

1 rounding tablespoon of Farina or grits 

Baked banana 

Milk 

Dinner : 

1 tablespoon bean or pea puree 
1 tablespoon prune whip 
Whole wheat bread toasted or cracker witli 
peanut butter 
Milk 


232 




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of Cookery 


SAMPLE MENUS FOR CHILDREN FROM 1 TO 3 YEARS 
OF AGE 


Supper : 

2 tablespoons of well cooked cereal 
1 glass milk 

Breakfast : 

1 rounding tablespoon Vieno Cereal 
Coddled egg 
1 glass milk 

Dinner: 

Cream of pea soup (1 cup) 

Baked potato 
Junket 

Supper : 

Small baked sweet or white potato 
1 tablespoon of gelatine or junket 
Milk 

Breakfast : 

Prunes 

Whole wheat cracker and dairy or peanut 
butter 
Milk 


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of Cookery 


SAMPLE MENUS FOR CHILDREN FROM 1 TO 3 YEARS 
©F AGE 


Dinner : 

Small baked sweet or white potato 
Coddled egg 

1 tablespoon of plain ice cream or gelatine 
1 glass milk 


Supper : 

1 tablespoon of cereal 
Baked banana 
1 glass milk 


234 




Encyclopedia 


of Cookery 


SAMPLE MENUS FOR CHILDREN FROM 3 TO 7 YEARS 
OF AGE 


Breakfast : 

Baked banana or 3 or 4 soaked prunes 
1 tablespoon cereal (oatmeal, Vieno cereal or 
farina 
Corn muffin 
1 glass milk 

Dinner: 

Any cream soup 

Small baked potato 

1 tablespoon of pea or bean puree 

Whole wheat cracker 

Peanut butter 

Milk 

Supper: 

Small baked potato (1) 

1 green vegetable (choice of peas, beans, lima 
beans, puree of corn or spinach) 

Whole wheat or bran bread, with nut or dairy 
butter 

Baked banana or junket 


235 




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of Cookery 


SAMPLE MENUS FOR CHILDREN FROM 3 TO 7 YEARS 
OF AGE 


Breakfast : 

Very ripe banana with cream 
3 or 4 dates and nut butter, eaten together 
1 tablespoon cereal 

1 glass milk 

Dinner: 

Cream soup 

Small service 2 green vegetables (choice of 
carrots, squash, peas, beans, or puree of 
corn) 

Small baked potato 

2 or 3 dates or figs, eaten with a tiny bit of 
fresh cream cheese and peanut butter 

1 glass milk 

Supper: 

1 tablespoon of cereal 

3 or 4 soaked prunes 

1 slice whole wheat bread 
Peanut butter 
Milk or chocolate 


236 




Encyclopedia 


op Cookery 


SAMPLE MENUS FOR CHILDREN FROM 3 TO 7 YEARS 
OF AGE 


Breakfast : 

2 or 3 fresh apricots or 1 pear very ripe 
1 tablespoon cereal 
Coddled egg 

1 slice of whole wheat or bran bread 
1 glass milk 

Dinner : 

Small piece fish or chicken 
1 small baked potato 
Bran gem or corn muffin 
Egg custard 
Milk 


Supper : 

Cream soup 
An egg 

Baked potato and butter 
Milk 


237 




Encyclopedia 


of Cookery 


SAMPLE MENUS FOR CHILDREN FROM 3 TO 7 
YEARS OF AGE 


Breakfast : 

y 2 small cantaloupe, apricots or 2 or 3 prunes 
Bran gem, or corn muffin with dairy or nut 
butter 
An egg 
Milk 


Dinner: 

Small slice vegetable roast or two green 
vegetables 

Corn muffin or bran gem 

Small service ice cream or gelatine 

Supper : 

Small baked potato 

2 vegetables (choice of baked onions, squash, 
parsnips, peas, beans or turnips) 

Corn muffin—butter 
Milk or chocolate 

2 or 3 figs and a small piece of cream cheese 

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op Cookery 


DIET FOR SCHOOL CHILDREN 

SPRING, SUMMER, FALL AND WINTER 

People are very careful about the kind of 
material of which their clothes and their houses 
are made; they should be even more careful 
about the material of which their bodies are 
made. The growth and strength of both the 
body and mind depend very largely upon the 
selection of our food. 

Natural hunger—craving or instinct—is in¬ 
tended to guide us aright in making these se¬ 
lections. It would do so if we were all living 
natural lives out in the country. But nearly 
half of all the people in the world live in towns 
and cities, and their food is selected and pre¬ 
pared by people who know very little about these 
three rules. Most people, therefore, and espe¬ 
cially children, “eat what is set before them, 
and ask no questions.” 

The following menus contain all the elements 
of nourishment needed by the school child. 


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Encyclopedia of Cookery 


MENUS FOR SCHOOL CHILDREN 7 TO 
14 YEARS OF AGE 

SPRING 

Breakfast : 

Baked apple or six or eight prunes 
Cereal (corn, hominy wheat or oatmeal), with 
cream, preferably without sugar 
Pint of fresh milk, or two eggs 
Whole wheat gems 

School Luncheon : 

Sandwich, rye bread and peanut butter 
Very ripe banana, dates or figs 
Pint of milk 

Home Luncheon : 

Baked potato or baked beans 
Whole wheat bread, fresh milk 
Very ripe banana with cream 

Dinner : 

Vegetable soup (optional) 

Baked potato, nut roast 
Green vegetables, peas, asparagus, spinach 
Whole wheat or corn bread 
Milk, prune whip 

240 




Encyclopedia 


of Cookery 


MENUS FOR SCHOOL CHILDREN 

SUMMER 

Breakfast : 

Cantaloupe, peaches, pears or plums 
Small dish of cereal—cream 
Pint of milk 
Coddled egg 

Whole wheat bread and butter 
School Luncheon : 

Whole wheat sandwiches of fresh cream or 
cottage cheese, with dates and nuts 
Very ripe banana and nut butter 
Peaches, plums or pears 

Home Luncheon : 

Boiled corn or lima beans 

Pint of milk or an egg 

Cantaloupe or banana with cream and dates 

Dinner : 

String beans, carrots, squash, cabbage; any 
two of these 

Corn, sweet, or white potato 
Pint of milk or tender fish 
Home-made ice cream if something sweet is 
desired 


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of Cookery 


MENUS FOR SCHOOL CHILDREN 

FALL 

Breakfast : 

Cantaloupe, peaches or prunes 
Corn hominy 
Clabbered milk or junket 
Whole wheat bread and butter 

School Luncheon: 

Whole wheat bread with dairy or peanut 
butter 

Pint of milk—soaked prunes 

Home Luncheon: 

Boiled rice 

Two or three glasses of milk 
Baked banana with cream 

Dinner: 

Cream soup 
Baked potato 

Squash, carrots, parsnips, beans—any two 
Whole wheat gems or corn bread 
Milk, cocoa or chocolate 
Gelatin with cream 

Note : If meat is desired, fish and chicken 
may be eaten. 


242 





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of Cookery 


MENUS FOR SCHOOL CHILDREN 

WINTER 


Breakfast : 

Prunes or very ripe banana 

Sauce dish of boiled whole wheat and cream 

Baked sweet potato 

Milk, cocoa or chocolate 

School Luncheon : 

Com muffins with dairy or peanut butter 

Egg sandwich 

Glass or two of milk 

Figs, with fresh cream cheese 

Home Luncheon : 

Baked beans or baked potato 
Milk, honey and whole wheat bread or bran 
gems 

Dinner : 

Bean soup 

Baked winter squash or sweet potato 
Boiled onions or turnips 
Whole wheat or corn muffins 
Baked banana 


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REFRESHMENTS FOR SMALL EVENING 
PARTIES, OR AFTERNOON RE¬ 
CEPTIONS, ETC. 

Where the refreshments are handed round, 
or are served from a buffet, and are of a sim¬ 
ple character, everything should be excellent in 
the highest degree, delicately prepared and at¬ 
tractively served. 

Sandwiches, a variety of cakes, jellies, ice 
cream or ices and fruits are appropriate. 

For a more pretentious occasion, a simple ta¬ 
ble prettily decorated with flowers and set with 
fruit, salad, croquettes, vegetables, one or two 
kinds of ice cream, ices and cake, and any 
drinks desired, is appropriate. 

Below you will find fourteen new and unus¬ 
ual little menus which can be used for any of 
the above-mentioned occasions. 


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Encyclopedia of Cookery 


AFTERNOON LUNCHEON 

Something new and unusual in luncheon ideas, 
and afternoon entertainment. 


Luncheon No. 1 


Roasted reed birds with oyster dressing 
Rice croquettes 


Bran nut bread 


Stuffed pimento salad 


Cheese straws 
White mountain cake 
Frosted chocolate, hot or cold 

Luncheon No. 2 

Chicken mousse 

Asparagus tips with Hollandaise sauce 
Banana and peanut salad 
Frozen custard with chocolate sauce 
Brown bread Cherry punch 


Luncheon No. 3 

Braised guinea hen 
Corn fritters 


Endive salad 
Peach frappe 


Southern corn bread 
Silver layer cake 


Welsh nectar 


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AFTERNOON LUNCHEON 


Luncheon No. 4 


Oyster salad 

Health bread Cheese wafers 

Fresh strawberry cream 
Quick sponge cake 
Chocolate malted milk, hot or cold 


Luncheon No. 5 


Sandwiches of peanut, olive and vegetable 
Stuffed eggs 
String bean salad 
Old-fashioned shortcake 


Luncheon No. 6 

Fish in lemon cups 
Whole wheat crackers 
Cream cheese and nut sandwiches 
Chicken salad sandwich 
Rolled jelly cake 
Philadelphia punch 


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Encyclopedia 


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AFTERNOON LUNCHEON 

Luncheon No. 7 

Clam chowder 
Stuffed celery—ripe olives 
Asparagus with grated cheese 
Stuffed potatoes 
Endive salad 

Steamed figs with cream cheese 
Apricot souffle 

* Luncheon No. 8 

Celery—ripe olives—salted almonds 
Spaghetti (Italian style) 

Tomato salad 
Iced pears 

Luncheon No. 9 

Cream of tomato 
Celery—olives—uncooked carrots 
Vegetable and nut roast 
Baked onions Bran bread 

Fruit and nut salad 
Baked bananas 


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AFTERNOON LUNCHEON 

Luncheon No. 10 

Cream of potato soup 
Ripe olives Celery 

Broiled fresh mackerel 

Spinach en casserole Glazed sweet potatoes 

Virginia spoon bread 
Endive salad Cheese crackers 

Bread pudding 

Luncheon No. 11 

Cream of asparagus 
Salted almonds Ripe olives 

Corn en casserole 
Fresh green peas 

Bran gems Cream cheese 

Marshmallow pudding 
Chocolate with whipped cream 

Luncheon No. 12 

Cantaloupe 

Fruit salad Cheese crackers 
Nuts—dates—cream cheese 
Ice cream 


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BUFFET SUPPERS 

Buffet Supper No. 1 

Ripe olives—uncooked carrots—salted almonds 
Chicken salad 

Sandwiches of whole wheat bread 
Cream cheese and pimentos 
Stuffed eggs Fruit bread sandwiches 

Ice cream Cake 


Buffet Supper No. 2 

Ripe olives Salted almonds 

Fruit salad with mayonnaise dressing 
Sandwiches of chopped or grated nuts, chopped dates 
and cream cheese 
Sandwiches of peanut butter 
Marshmallow pudding Cake 

Stuffed dates Egg nog 


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CHRISTMAS DINNERS 

Christmas Dinner without Meat 

Cream of tomato and corn 
Ripe olives—uncooked carrots—salted almonds 
Vegetable and nut roast with creole sauce 
Apple jelly Virginia spoon bread 

Stuffed potatoes Mashed hubbard squash 
Anchovy salad Cheese crackers 
Ice cream Cake 

Nuts and raisins 
Cereal coffee 


Christmas Dinner with Meat 


Cream of pea soup 
Celery Salted almonds 

Roasted turkey with chestnut dressing 
Cranberry jelly Glazed sweet potatoes 

Baked onions Whole wheat bread 

Fruit salad Cheese crackers 

Ice cream Angel cake 

Nuts and raisins 
Cereal coffee 


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A BRIEF HISTORY OF GRAIN 

Wheat, corn, oats, rice, rye, barley and millet 
are collectively called grains. 

WTieat originated along the coast of the Med¬ 
iterranean sea from a grass known as Aegilops- 
ovala. It was brought to a state of great per¬ 
fection in the fertile fields of the Caesars. 

Corn, or maize, is commonly thought to be a 
native American plant, but it is not. It is from 
the genus Maydeae, and the name maize seems 
to have been used by the ancients to describe a 
grass called Zea or Z-Mays. 

Rice originated several centuries before the 
Christian era in India, from a grass called 
Omza-saxiva. It was the staple article of diet 
during that period of Indian civilization, that 
crowned that country as the seat of philosophy 
and learning. 

Barley is a native of W T estern Asia. It origi- 


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nated from a grass, the genus Hordeum. It 
took its name, no doubt, from a bread called 
Bara bread, or barley bread. It was a staple 
article of food in Asia and Asia Minor many, 
many centuries before the Christian era. 

Oats was a prodigal growth of Norway and 
northern England, and came from a wild grass 
known as Avena sativa. For many centuries 
the oat was used as a sort of fodder or roughage 
for animals, but under the cultivation of the 
thrifty but ancient Scot, it became dignified as 
the principal cereal food of this sturdy race. 

Bye originated along the shores of the Black 
and Caspian seas, and is the hardiest of all the 
cereal plants. Bye, as a food, comes nearer 
meeting the requirements of our present civili¬ 
zation than any other grain product. Its chief 
virtue consists in the limited amount of starch 
and great amount of cellulose fibre it contains. 

The above-named grains constitute the most 
universally-used articles of human food. Inas¬ 
much as they are composed so largely of starch, 


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modern science^ is pointing out the fact that the 
overeating of grain and grain products, or the 
over-consumption of starch is responsible for a 
great majority of human ills; therefore, under 
the guidance of the food scientist the national 
bill-of-fare will undoubtedly undergo a very 
marked change within the next decade or two. 

Grain was not the food of primitive man. It 
has, however, become modern man’s great food 
staple for two reasons: 

First, because it is farinaceous (starchy) and 
will keep from season to season; hence it can be 
used at all times of the year. 

Second, because it can be prepared in almost 
limitless ways; hence it has been made to appeal 
to the appetite under all conditions of age and 
climate. 

Coincident with the universal use of grain as 
the staple article of diet have come digestive 
'disorders, common to all civilized countries, 
which can be traced directly to the excessive use 
of this great staple. 


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It is estimated that grain constitutes about 
seventy per cent, of the fuel foods in the aver¬ 
age dietary. Grain is to the body what fuel is 
to the boiler, but the use that the human econ¬ 
omy makes of grain depends very largely upon 
its preparation. 

There is no class of food used by civilized 
man that is so changed, devitalized and dena¬ 
tured, as grain products. These errors begin 
at the mill and are carried along through nearly 
all of the processes down to the table. Millions 
of dollars have been spent on separating ma¬ 
chinery, that is, machinery to remove the bran, 
the middlings, the shorts and the germ from 
the wheat grain. Every one of these processes 
has injured, instead of improved, this great 
staple. 

The 4A super white flour boasted of by the 
great milling concerns, to the food scientist 
means a mass of white starch, which, in order 
to make it into bread, must first be made into a 
sticky, pasty mass, admirably suited to pasting 
paper on the walls of your room. 


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The pure white starch in wheat is a valuable 
food when it is eaten along with the gluten, cel¬ 
lulose and vitamines, which are now usually 
taken away from the grain and fed to cattle 

The only explanation for the extensive use of 
white flour is that its whiteness appeals to the^ 
eye. 


WHEAT BRAN 

Bran possesses valuable remedial and nour¬ 
ishing qualities. It is rich in mineral salts,— 
iron and phosphates,—and harmonizes chemi¬ 
cally with all other foods. 

Bran establishes natural peristaltic action of 
both stomach and intestines. It causes the food 
to be moved through the alimentary tract in 
the natural way. In addition to its mineral 
properties, it acts as an intestinal broom; there¬ 
fore, its tendency is to prevent fermentation and 
intestinal gases. 

The habitual use of wheat bran, a tablespoon¬ 
ful with each meal, restores the cellulose factor. 


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It puts back into the diet that part which mod¬ 
ern milling methods have taken out of it; there¬ 
fore, its tendency is to prevent indigestion and 
intestinal stasis (constipation). 

A vast number of human ills are caused by 
the toxic substances arising from food which 
has lagged somewhere along the intestinal tract. 
If the diet contains the proper amount of rough- 
age, such as bran or vegetable fibre, this lagging 
will not take place, and auto-intoxication (self¬ 
poisoning) will disappear. Even the liability to 
appendicitis will be vastly reduced. 

The ordinary bran used as stock feed is un¬ 
wholesome and unfit for use. One should pro¬ 
cure a clean, especially prepared, edible bran. 
Many kinds of edible bran are now on the mar¬ 
ket. The bran we recommend is “Christian 
Yieno Bran.” This bran is taken from the 
white winter wheat and is especially cleansed, 
scoured and prepared for the table. 

Bran can be made very palatable by prepar¬ 
ing it according to recipes in this book. See 
pages 263-4. 


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The recipes for the preparation of grain given 
in this work contemplate their limited use, and 
therefore reduce the quantity to the permissible 
minimum. 

Wheat, oats and rye occupy about the same 
position in the chemistry of food; therefore, 
they can be mixed in equal proportions or pre¬ 
pared separately, according to the following 
recipes: 


TO PREPARE UNCOOKED 

Place the quantity desired (wheat, oats or 
rye) for two or three meals in a deep vessel, 
cover with boiling water, and allow to stand 
from eight to ten hours, or over night. 

Drain, dry in a clean cloth and serve in very 
small portions with cream and a dash of salt; 
or cream and sugar, nuts or nut butter, and a 
pinch of salt. 


TO PREPARE COOKED 

Boil direct for about two hours (wheat, oats 

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or rye), then place in a double boiler, and allow 
to simmer several hours, or over night. Serve 
in very dainty portions with cream and nuts, or 
if something sweet is desired, a bit of maple 
sugar, dates, figs or raisins can be used. 

This method of preparation makes these 
grains much superior to any of the prepared 
breakfast foods made from the same stock. 

First, prepared in this manner, the grain con¬ 
tains all the gluten and cellulose (bran) fibre 
which is necessary to produce proper alimenta¬ 
tion and, therefore, prevents intestinal conges¬ 
tion (constipation). 

Second, grains eaten in this manner require 
excessive mastication, which is one of the most 
important functions of the digestive economy. 

CORX MEAL 

In the year 1916, America raised over 4,700,- 
000,000 bushels of grain. Of this over 2,500,- 
000,000 bushels was corn. Corn is America’s 


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greatest crop, her greatest source of supply— 
corn is America’s best and cheapest food. 

The old fashioned corn hominy and corn meal 
mush rank along the best of all our grain 
products. 

Corn meal contains 1600 calories to the pound. 
It can be prepared in a great many ways; see 
recipes pages 260-2. 

The bran from corn is coarse and rather too 
harsh to be used as food. Inasmuch as corn is 
very rich in starch and the bran is always re¬ 
moved, a spoonful or two of wheat bran should 
be used at every meal where corn bread or 
hominy or mush is eaten. 

Corn hominy is not only an excellent substi¬ 
tute, but much superior to most of the expensive 
prepared breakfast foods, and corn bread in the 
various ways in which it can be made is much 
more delicious, much cheaper and much richer 
in food value than any kind of bread made from 
white flour. 


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BOILED HOMINY 

1 cup hominy 4 cups boiling water 

1 teaspoon salt 

To the boiling water, add salt and hominy 
(fine). Cook an hour or more, stirring occasion¬ 
ally. Coarse hominy should be cooked four or 
five hours the same as whole wheat. 

HOMINY CREAMED 

1 pt. cooked hominy % cup milk (top of bot- 

1 teaspoon butter tie) 

% teaspoon salt 

After heating the hominy, add butter, salt 
and cream. Mix thoroughly and cook six or 
seven minutes. Serve with cream and sugar or 
butter as desired. 

TO DRY SWEET CORN 

Select fresh sweet corn. Clip off the tips of 
the grain with a sharp knife. Split each row of 


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grains down through the center, and scrape out 
the pulp with a dull knife. Spread thinly on 
platters or wooden boards, cover with mosquito 
netting and dry in the smi or over a stove. When 
perfectly dry, put in cheese-cloth bags and hang 
in a cool, dry place. 

TO COOK DRY CORN 

Soak in cold water over night. Next day put 
in casserole dish with the water it was soaked 
in. Season with salt, pepper and butter. Cover 
the dish and bake in oven until tender. 


CORN MEAL MUSH 

4 cups boiling water 1 teaspoon of salt 
1 cup coarse white corn meal 

To four cups of boiling water add one tea¬ 
spoon of salt and one cup of com meal. Add 
meal slowly to the boiling water, then cook in 
double boiler an hour or more. 


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TO COOK HULLED CORN OR LYE HOMINY 

To the amount of hulled corn desired, add a 
little water, boil until soft. Mash with potato 
masher and season with butter or olive oil and 
salt. Butter or oil may be omitted and a little 
cream added if desired. 

TO HULL CORN 

2 qts. corn 2 qts. water 

1 pint wood ashes 

Boil water and ashes together in porcelain 
.kettle twenty or thirty minutes, then carefully 
strain, admitting no ashes. Wash the corn and 
put it in the lye water, add enough water to 
cover well and boil until the husks crack. Then 
dip the corn out and put in a pan of cold water 
and rub until the husks are removed. Wash the 
corn through three or four waters until it is 
free from the lye flavor. Place in a kettle of 
cold water and boil four or five hours or until 
tender. 

This will keep several days in a refrigerator 
or cool place. 


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HOW TO USE WHEAT 

Recipe 1 

FOR ORDINARY CONSTIPATION 

Cook wheat bran five or ten minutes, adding* 
a little butter and salt. Serve as thick porridge 
with cream. Take one heaping tablespoonful at 
the beginning of each meal. 

Recipe 2 

FOR SEVERE CONSTIPATION 

Prepare as recipe 1. Take two or three table¬ 
spoonfuls with butter or cream at the beginning 
of each meal, also a tablespoonful uncooked in 
water just before retiring. 

Recipe 3 

Cook a little wheat bran with other cerealg 
and eat with cream and sugar. 


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Encyclopedia of Cookery 


Recipe 4 

Take one large tablespoonful wheat bran un¬ 
cooked. Over this ponr a little hot water and 
serve as any cereal with cream and sugar, or 
chopped dates can be substituted for sugar if 
desired. 


OATMEAL 

Oatmeal contains 1800 calories to the pound. 
It is one of the best of all the fuel foods. It 
ranks along with sugar and cheese as a heat and 
energy producer, but in order to secure from 
oatmeal its best results, it must be properly 
prepared. Oatmeal should be cooked several 
hours, preferably over night in either a double 
boiler or a fireless cooker. 

Four ounces or a quarter pound of oatmeal 
will give to the body nearly five hundred calories 
of heat, which is enough for one meal from this 
source. 

OLD-FASHIONED OATMEAL 
1 cup oatmeal 4 cups hot water 

1 teaspoon salt 


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Encyclopedia op Cookery 


To four cups of hot water, add salt and oat¬ 
meal, cook five or six hours in double boiler, 
until thoroughly done. 


OATMEAL GRUEL 

1 cup oatmeal 1 tablespoon butter 

1 cup boiling water 1 egg 
1 cup milk Salt 

Add oatmeal slowly to the boiling water, con¬ 
stantly stirring, then cook in double boiler one 
hour. Add milk and strain, then add egg, but¬ 
ter and salt to taste. 


FLAKED WHEAT WITH DATES 

1 cup of flaked wheat 1 cup dates 
3 cups cold water 1 teaspoon salt 

Stir the flaked wheat into the water to which 
the salt has been added, cook in double boiler 
at least an hour or more, then wash the dates 
thoroughly, remove stones and chop fine. Add 


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them to the wheat and cook ten or fifteen min¬ 
utes, before serving. 

Note.— If one is troubled with intestinal con¬ 
gestion (constipation), stir in one half cup of 
wheat bran just before serving and allow to 
cook four or five minutes. 

BOILED WHOLE WHEAT 

Wash thoroughly one cup of whole wheat 
(berry). Add one half teaspoonful of salt and 
five cups of boiling water. 

Boil hard two or three hours, then place in 
double boiler and cook ten to twelve hours or 
over night. Serve as any cereal. 

All cereals should be thoroughly cooked. 
Prepared cereals should be cooked as long 
again as the time given in most cook books, or 
over night is better. 

ROLLED OATS 

1 cup rolled oats % teaspoon salt 

2% cups boiling water, salted 


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Look over and carefully wash the oats. Put 
them in the boiling salted water and cook in sin¬ 
gle vessel, on direct blaze, ten or fifteen minutes, 
then place in double boiler and cook an hour 
or more. 

OAT JELLY 

y 2 cup rolled oats 3 cups boiling water 

y 2 teaspoon salt 

Add salt to the boiling water, then gradually 
add the oats. Boil hard ten or fifteen minutes, 
then cook an hour or more in double boiler. Put 
through a colander, pour in a mould and chilL 
Serve with cream and sugar. 

WHEAT, RYE, OATS AND BARLEY 
TO SERVE DRY 

Place quantity desired in oven and slightly 
crisp. Serve with cream and grated nuts or 
cream and maple sugar or cream and honey or 
cream, datejs, figs and raisins. 


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BARLEY AND FIGS 


5 cups water 
1 teaspoon salt 


1 cup pearled barley 
1 cup chopped figs 


Wash carefully the barley and put in top of 
double boiler with the five cups of water and 
salt. Boil fast ten or fifteen minutes, then place 
in bottom of boiler and cook two or three hours. 
Add the chopped figs to the barley and cook 
about thirty minutes before serving. 

Dates or raisins may be used instead of figs if 
desired. 


BRAN PORRIDGE 


1 cup water 
Salt 


V /2 cups wheat bran 
Small piece butter 


Mix water, butter and salt to taste in sauce¬ 
pan, then stir in the bran and allow to cook a 
few minutes over a direct flame. Cook almost 
dry and serve with cream and sugar or a little 
butter. 


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ARROWROOT CREAM GRUEL 


1 rounding teaspoon ar¬ 
rowroot 

2 tablespoons cream 
% teaspoon salt 


2 cnps boiling water and 
milk 

1 egg white 

1 tablespoon chopped figs 


Dissolve arrowroot in two tablespoons of cold 
water taken from the two cnps mentioned. Heat 
the .remainder of water or milk. Add salt and 
figs, then mix and boil ten or twelve minutes. 

To the egg white add the cream and whip 
until stiff. While the gruel is hot fold quickly 
into the egg white and serve. 

Figs may be omitted if desired. 


HOW TO PREPARE RICE 

Eice yields 1600 calories to the pound. It is 
one of the best foods in the cereal group, but 
the housewife should insist on her dealer sup¬ 
plying her with the unpolished or natural brown 
rice. 


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Tlie brown coating on tbe rice grain contains 
valuable mineral and food elements and is also 
slightly laxative in character. Polishing rice is 
inexcusable and like the white flour menace is 
evidence of a general lack of knowledge on the 
subject of food values. 

STEAMED RICE 

1 cup rice 2 y 2 cups boiling water 

1 teaspoon salt 

To the boiling water add salt and rice. Put 
all in earthen dish and steam two or three hours. 
Cooked in this way the grains should be light 
and separate. 

PUREE OF RICE 

1 pt. chicken broth 4 tablespoons rice 

1 teaspoon salt 1 teaspoon celery salt 

Wash rice thoroughly. Pour over it the boil¬ 
ing water and bring to a boil. Drain and add to 
the broth. Cook until tender and put through 
sieve. Add salt and celery salt and serve. 


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RICE AND CHEESE 

After tlie rice lias been boiled and drained, to 
three cups of boiled rice, stir in half a cnp of 
grated cheese and fold in one thoroughly 
whipped egg. 

Sprinkle grated cheese on the top and lightly 
brown. Serve hot. 

BOILED RICE 

1 cup rice 4 cups boiling water 

2 teaspoons salt 

Add salt to four cups of boiling water. To 
this add the rice slowly, so as not to stop the 
boiling. Boil rapidly thirty or forty minutes or 
until grains are tender, drain in colander and 
place on pan in oven five or eight minutes to dry 
out. Serve hot. 

RICE AND RAISINS j 

A cup of rice A cup of seeded raisins • 

2 qts. boiling water 


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Put rice in the boiling water and boil rapidly 
eighteen to twenty minutes. Drain through 
strainer, then pour cold water over rice while 
in strainer to remove the starch. Then put in 
top of double boiler, a layer of rice and a layer 
of raisins, alternating in this way until the 
boiler is filled. Then set in bottom of double 
boiler and cook thirty to forty minutes. 

EICE SOUTHEEN STYLE 

Have a large saucepan of salted boiling water 
and after the rice has been thoroughly washed, 
sprinkle it slowly into the water, so it will not 
stop boiling. Boil hard eighteen or twenty min¬ 
utes in an uncovered vessel or until the grains 
are soft when pressed between the fingers, then 
pour in colander or strainer until dry, then 
put in a pan and place in an open oven to dry 
out. Serve in an uncovered dish. 

BEOWNED EICE 

Place dry rice on a pan and brown in the 


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oven lightly, then boil as recipe above or steam 
if preferred. 


RICE APPLES 


y 2 cup of rice 
y 2 cup sugar 
Whites 2 eggs 


1 qt. milk 

6 large greening apples 
5 teaspoons currant jelly 


Boil the rice in the milk till tender, add the 
sugar. Place the apples in buttered baking dish, 
put a teaspoonful of the jelly in each cavity. 

Place the rice around the apple leaving top 
uncovered; bake thirty or forty minutes, then 
cover with the whites of two eggs, sift on sugar 
and return to the oven for ten minutes. 

Serve with dip sauce. 

If not a quick cooking variety, the apples may 
first be steamed till half cooked. 


RICE CROQUETTES 


Boil one cup of rice until soft but do not wash 


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or dry after cooking. Add the following cream 
sauce and set aside to cool. Melt one tablespoon 
of butter and add one small onion chopped fine. 
Cook in the butter a few minutes without 
browning and add two tablespoons of flour and 
stir well. Add one cup of milk, mix until 
smooth, then stir it into the rice and add one 
tablespoonful of chopped parsley. Set aside to 
cool. 

When cool, form into croquette shape, dip in 
egg, roll in cracker meal and grill in a broiler 
until a delicate brown. Turn often and dry on 
a piece of brown paper. 

Serve on the same plate with roasted reed 
birds or serve on another plate with any sauce 
desired. 

RICE AND PEANUT BUTTER CROQUETTES 

In the cereal boiler bring to the scalding point 
a pint of rich milk. Salt very lightly, then 
sprinkle in three-fourths of a cup of well-washed 
rice. Cook until all the milk is absorbed and the 


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rice is tender. Stir in three tablespoons of granu¬ 
lated sugar, two heaping tablespoons of (Beech¬ 
nut) peanut butter, half a cup of seeded chopped 
raisins, a little grated lemon peel, and beat well. 
When almost cold, add the beaten yolks of two 
eggs. Turn out in a shallow dish, and when per¬ 
fectly cold, form into oblong or balls the usual 
croquette size. Roll in sifted bread crumbs, then 
dip in the yolk of an egg, to which a teaspoon of 
water has been added, and again in the crumbs. 

Fry light brown in any preferred medium, 
olive oil being especially good. The fat must be 
boiling hot. Fry only a few croquettes at a time* 
removing with a wire spoon and set on a sieve 
in the oven to drain until all are done. 

Serve with roast lamb or poultry or as a des¬ 
sert, hot, with any good sauce. 


END OF VOLUME I 













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